Calories in Spinat, frisch, mit Öl gekocht
Generic food Cooked Gemüse
Spinat, frisch, mit Öl gekocht contains 63 kcal per 100 g. A typical serving of 1 Tasse (185 g) provides about 117 kcal.
Roughly 59 % of its calories come from fat, with 21 % from protein and 19 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in Spinat on FoodFactly, where the median is 54 kcal per 100 g across 14 foods.
100 g provides 461 % of the Daily Value for Vitamin K, 37 % of the Daily Value for Vitamin A and 27 % 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 | 63 kcal | |
| Total fat C | 4,1 g | 5 % |
| Saturated fat C | 0,53 g | 3 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 254 mg | 11 % |
| Total carbohydrates C | 3 g | 1 % |
| Dietary fiber C | 1,8 g | 6 % |
| Total sugars C | 0,48 g | |
| Protein C | 3,3 g | 7 % |
| Vitamin A C | 331 µg | 37 % |
| Vitamin C C | 24,2 mg | 27 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 3 mg | 20 % |
| Vitamin K C | 553 µg | 461 % |
| Thiamin (B1) C | 0,078 mg | 7 % |
| Riboflavin (B2) C | 0,21 mg | 16 % |
| Niacin (B3) C | 0,55 mg | 3 % |
| Vitamin B6 C | 0,23 mg | 14 % |
| Folat (B9) C | 97 µg | 24 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 22 mg | 4 % |
| Calcium C | 76 mg | 6 % |
| Eisen C | 1,2 mg | 7 % |
| Magnesium C | 106 mg | 25 % |
| Phosphor C | 47 mg | 4 % |
| Kalium C | 524 mg | 11 % |
| Zink C | 0,48 mg | 4 % |
| Kupfer C | 0,09 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 21 %
- Carbohydrates 19 %
- Fat 59 %
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
- Protein3,3 gbelow the median for Spinat (median 3,3 g)
- Fiber1,8 gin the lowest quarter of Spinat (median 2,3 g)
- Sugars0,48 gbelow the median for Spinat (median 0,49 g)
- Fat4,1 gin the top quarter of Spinat (median 3,3 g)
- Saturated fat0,53 gbelow the median for Spinat (median 0,78 g)
- Sodium254 mgbelow the median for Spinat (median 264 mg)
- Protein per 100 kcal5,3 gprotein density, useful for comparing foods with different calorie levels
- Water87,6 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 | 1,5 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 1,5 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 | 1,2 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 | 0,013 g |
| SFA 16:0 C | 0,38 g |
| SFA 18:0 C | 0,1 g |
| MUFA 18:1 C | 1,4 g |
| PUFA 18:3 C | 0,31 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,018 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,023 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 3.970 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 8.570 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 11 µg |
Other components (8)
| Wasser C | 87,6 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 97 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 |
|---|---|---|---|---|
| Lämmerviertel, gekocht Cooked | 54 | 3,1 g | 4,9 g | 3,2 g |
| Grünkohl, gefroren, gekocht, fettzusatz Cooked | 66 | 2,9 g | 5,1 g | 3,7 g |
| Spargel, gefroren, mit Öl gekocht Cooked | 44 | 2,9 g | 1,9 g | 3,3 g |
| Spargel, konserven, mit Öl gekocht Cooked | 45 | 2,1 g | 2,4 g | 3,5 g |
| Spargel, gefroren, gekocht, fettzusatz, NS nach Fetttyp Cooked | 40 | 2,9 g | 1,9 g | 3 g |
| Spargel, konserven, gekocht, fettzusatz, NS nach Fetttyp Cooked | 41 | 2,1 g | 2,4 g | 3,2 g |
| Grüne, gefroren, gekocht, fettzusatz Cooked | 59 | 2,8 g | 5,6 g | 3,2 g |
| Spargel, gefroren, mit Butter oder Margarine gekocht Cooked | 37 | 2,9 g | 1,9 g | 2,6 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 63 kcal. 1 Tasse (185 g): about 117 kcal.
How much protein is in Cooked Spinat?
Cooked Spinat contains 3,3 g of protein per 100 g (7 % of the 50 g Daily Value), or 6,1 g in 1 Tasse (185 g). About 21 % of its calories come from protein. Compared with other Spinat, that is below the median (median 3,3 g).
How many carbs are in Cooked Spinat?
Cooked Spinat has 3 g of total carbohydrates per 100 g, including 1,8 g of fiber and 0,48 g of sugars.
How much fat is in Cooked Spinat?
Cooked Spinat contains 4,1 g of fat per 100 g, of which 0,53 g is saturated (3 % 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 (461 % DV), Vitamin A (37 % DV), Vitamin C (27 % DV), Magnesium (25 % DV) and Folat (B9) (24 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Spinat?
100 g contains 254 mg of sodium, 11 % of the 2,300 mg Daily Value.
Does Spinat have the same nutrition Cooked and Raw?
No. Per 100 g, Spinat, frisch, mit Öl gekocht has 63 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 2709618. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.