Calories in Spinat, gekocht, als Inhaltsstoff
Generic food Cooked Sonstige Lebensmittel
Spinat, gekocht, als Inhaltsstoff contains 33 kcal per 100 g. A typical serving of 1 fl oz, mit Eis (23 g) provides about 8 kcal.
Roughly 42 % of its calories come from protein, with 38 % from carbohydrates and 20 % from fat (estimated with general energy factors).
That is less energy than the typical item in Nicht in der Lebensmittelkategorie enthalten on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 473 % of the Daily Value for Vitamin K, 38 % of the Daily Value for Vitamin A and 28 % of the Daily Value for Vitamin C.
These values are for the Cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 33 kcal | |
| Total fat C | 0,71 g | 0,9 % |
| Saturated fat C | 0,074 g | 0,4 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 126 mg | 5 % |
| Total carbohydrates C | 3,1 g | 1 % |
| Dietary fiber C | 1,9 g | 7 % |
| Total sugars C | 0,49 g | |
| Protein C | 3,4 g | 7 % |
| Vitamin A C | 342 µg | 38 % |
| Vitamin C C | 25 mg | 28 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 2,4 mg | 16 % |
| Vitamin K C | 568 µg | 473 % |
| Thiamin (B1) C | 0,08 mg | 7 % |
| Riboflavin (B2) C | 0,22 mg | 17 % |
| Niacin (B3) C | 0,57 mg | 4 % |
| Vitamin B6 C | 0,24 mg | 14 % |
| Folat (B9) C | 100 µg | 25 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 22,7 mg | 4 % |
| Calcium C | 79 mg | 6 % |
| Eisen C | 1,2 mg | 7 % |
| Magnesium C | 109 mg | 26 % |
| Phosphor C | 48 mg | 4 % |
| Kalium C | 541 mg | 12 % |
| Zink C | 0,49 mg | 4 % |
| Kupfer C | 0,093 mg | 10 % |
| Selen C | 0 µg | 0 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 42 %
- Carbohydrates 38 %
- Fat 20 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3,4 gabove the median for Nicht in der Lebensmittelkategorie enthalten (median 2,8 g)
- Fiber1,9 gabove the median for Nicht in der Lebensmittelkategorie enthalten (median 1,3 g)
- Sugars0,49 gin the lowest quarter of Nicht in der Lebensmittelkategorie enthalten (median 2,7 g)
- Fat0,71 gbelow the median for Nicht in der Lebensmittelkategorie enthalten (median 0,78 g)
- Saturated fat0,074 gbelow the median for Nicht in der Lebensmittelkategorie enthalten (median 0,16 g)
- Sodium126 mgabove the median for Nicht in der Lebensmittelkategorie enthalten (median 69 mg)
- Protein per 100 kcal10,4 gprotein density, useful for comparing foods with different calorie levels
- Water91,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0,012 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,19 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 0,031 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0,012 g |
| SFA 16:0 C | 0,058 g |
| SFA 18:0 C | 0,005 g |
| MUFA 18:1 C | 0,006 g |
| PUFA 18:3 C | 0,16 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,006 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 4.100 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 8.850 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 11 µg |
Other components (8)
| Wasser C | 91,1 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 100 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Other forms of Spinat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinat, rohöl Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Spinat, gekocht, gekocht, entwässert, ohne Salz Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Spinat, konserven, regelmäßige Packung, feststoffe und Flüssigkeiten Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Spinat, konserven, regelmäßige Packung, abgelassene Feststoffe Canned | 23 | 2,8 g | 3,4 g | 0,5 g |
| Spinat, gefroren, gehäckselt oder geblättert, nicht zubereitet Frozen | 29 | 3,6 g | 4,2 g | 0,57 g |
| Spinat, gefroren, gehäckselt oder geblättert, gekocht, gekocht, entwässert, ohne Salz Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Spinat, konserven, kein Salz zugesetzt, feststoffe und Flüssigkeiten Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Spinat, gefroren, gehäckselt oder geblättert, gekocht, gekocht, entwässert, mit Salz Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Spinat, gekocht, gekocht, entwässert, mit Salz Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Spinat, baby | 21 | 2,9 g | 2,4 g | 0,62 g |
| Spinat, reif | 22 | 2,9 g | 2,6 g | 0,6 g |
| Spinat, frisch, gekocht, kein Zusatz von Fett Cooked | 33 | 3,4 g | 3,1 g | 0,7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pilze, gekocht, als Inhaltsstoff Cooked | 39 | 3,6 g | 5,2 g | 0,43 g |
| Broccolin, gekocht, als Inhaltsstoff Cooked | 41 | 2,7 g | 6,5 g | 0,35 g |
| Blumenkohl, gekocht, als Inhaltsstoff Cooked | 26 | 2 g | 5,2 g | 0,29 g |
| Sellerie, gekocht, als Inhaltsstoff Cooked | 18 | 0,53 g | 3,6 g | 0,17 g |
| Wocas, knolle, gekocht, Oregon, gelbe Teichlilie (Klamath) Cooked | 34 | 0,69 g | 7,1 g | 0,35 g |
| Squash, Indianisch, gekocht, gekocht (Navajo) Cooked | 16 | 0,31 g | 3,2 g | 0,15 g |
| Sommerkürbis, gekocht, als Inhaltsstoff Cooked | 21 | 1,3 g | 4,1 g | 0,35 g |
| Tomaten, gekocht, als Inhaltsstoff Cooked | 22 | 1,1 g | 4,9 g | 0,25 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cooked Spinat?
100 g of Cooked Spinat has 33 kcal. 1 fl oz, mit Eis (23 g): about 8 kcal. 1 fl oz, kein Eis (31 g): about 10 kcal. 1 fl oz, NFS (31 g): about 10 kcal.
How much protein is in Cooked Spinat?
Cooked Spinat contains 3,4 g of protein per 100 g (7 % of the 50 g Daily Value), or 0,79 g in 1 fl oz, mit Eis (23 g). About 42 % of its calories come from protein. Compared with other Nicht in der Lebensmittelkategorie enthalten, that is above the median (median 2,8 g).
How many carbs are in Cooked Spinat?
Cooked Spinat has 3,1 g of total carbohydrates per 100 g, including 1,9 g of fiber and 0,49 g of sugars.
How much fat is in Cooked Spinat?
Cooked Spinat contains 0,71 g of fat per 100 g, of which 0,074 g is saturated (0,4 % of the Daily Value).
What vitamins and minerals does Cooked Spinat contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (473 % DV), Vitamin A (38 % DV), Vitamin C (28 % DV), Magnesium (26 % DV) and Folat (B9) (25 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Spinat?
100 g contains 126 mg of sodium, 5 % of the 2,300 mg Daily Value.
Does Spinat have the same nutrition Cooked and Raw?
No. Per 100 g, Spinat, gekocht, als Inhaltsstoff has 33 kcal, while Spinat, rohöl has 23 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. Oktober 2024. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710791. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.