Calories in Spinach, cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Spinach, cooked, boiled, drained, without salt contains 23 kcal per 100 g. A typical serving of 1 cup (180 g) provides about 41 kcal.
Roughly 51% of its calories come from carbohydrates, with 41% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 411% of the Daily Value for Vitamin K, 58% of the Daily Value for Vitamin A and 41% of the Daily Value for manganese.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 23 kcal | |
| Total fat ? | 0.26 g | 0.3% |
| Saturated fat C | 0.043 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 70 mg | 3% |
| Total carbohydrates C | 3.8 g | 1% |
| Dietary fiber ? | 2.4 g | 9% |
| Total sugars I | 0.43 g | |
| Protein ? | 3 g | 6% |
| Vitamin A ? | 524 µg | 58% |
| Vitamin C ? | 9.8 mg | 11% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 2.1 mg | 14% |
| Vitamin K I | 494 µg | 411% |
| Thiamin (B1) ? | 0.095 mg | 8% |
| Riboflavin (B2) ? | 0.24 mg | 18% |
| Niacin (B3) ? | 0.49 mg | 3% |
| Pantothenic acid (B5) ? | 0.15 mg | 3% |
| Vitamin B6 ? | 0.24 mg | 14% |
| Folate (B9) C | 146 µg | 37% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 19.7 mg | 4% |
| Calcium ? | 136 mg | 10% |
| Iron ? | 3.6 mg | 20% |
| Magnesium ? | 87 mg | 21% |
| Phosphorus ? | 56 mg | 4% |
| Potassium ? | 466 mg | 10% |
| Zinc ? | 0.76 mg | 7% |
| Copper ? | 0.17 mg | 19% |
| Manganese ? | 0.94 mg | 41% |
| Selenium M | 1.5 µg | 3% |
| Fluoride M | 37.8 µg |
% 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 41%
- Carbohydrates 51%
- Fat 8%
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 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2.4 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.43 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.26 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.043 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium70 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal12.9 gprotein density, useful for comparing foods with different calorie levels
- Water91.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.006 g |
|---|---|
| Polyunsaturated fat C | 0.11 g |
Amino acids (18)
| Tryptophan ? | 0.04 g |
|---|---|
| Threonine ? | 0.13 g |
| Isoleucine ? | 0.15 g |
| Leucine ? | 0.23 g |
| Lysine ? | 0.18 g |
| Methionine ? | 0.055 g |
| Cystine ? | 0.035 g |
| Phenylalanine ? | 0.13 g |
| Tyrosine ? | 0.11 g |
| Valine ? | 0.17 g |
| Arginine ? | 0.17 g |
| Histidine ? | 0.066 g |
| Alanine ? | 0.15 g |
| Aspartic acid ? | 0.25 g |
| Glutamic acid ? | 0.36 g |
| Glycine ? | 0.14 g |
| Proline ? | 0.12 g |
| Serine ? | 0.11 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.017 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.006 g |
| SFA 16:0 ? | 0.033 g |
| SFA 18:0 ? | 0.003 g |
| MUFA 18:1 ? | 0.003 g |
| PUFA 18:3 ? | 0.092 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.003 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 6,288 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 11,308 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
Other components (12)
| Water ? | 91.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.8 g |
| Theobromine Z | 0 mg |
| Energy ? | 96 kJ |
| Vitamin A, IU ? | 10,481 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 146 µg |
| Betaine I | 89 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Spinach
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Spinach, canned, regular pack, solids and liquids Canned | 19 | 2.1 g | 2.9 g | 0.37 g |
| Spinach, canned, regular pack, drained solids Canned | 23 | 2.8 g | 3.4 g | 0.5 g |
| Spinach, frozen, chopped or leaf, unprepared Frozen | 29 | 3.6 g | 4.2 g | 0.57 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Spinach, canned, no salt added, solids and liquids Canned | 19 | 2.1 g | 2.9 g | 0.37 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Spinach, cooked, boiled, drained, with salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Spinach, baby | 21 | 2.9 g | 2.4 g | 0.62 g |
| Spinach, mature | 22 | 2.9 g | 2.6 g | 0.6 g |
| Spinach, fresh, cooked, no added fat Cooked | 33 | 3.4 g | 3.1 g | 0.7 g |
| Spinach, frozen, cooked, no added fat Cooked | 34 | 4 g | 4.8 g | 0.87 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 |
|---|---|---|---|---|
| Pumpkin leaves, cooked, boiled, drained, without salt Cooked | 21 | 2.7 g | 3.4 g | 0.22 g |
| Pumpkin leaves, cooked, boiled, drained, with salt Cooked | 21 | 2.7 g | 3.4 g | 0.22 g |
| Taro, leaves, cooked, steamed, with salt Cooked | 24 | 2.7 g | 3.9 g | 0.41 g |
| Taro leaves, cooked, steamed, without salt Cooked | 24 | 2.7 g | 4 g | 0.41 g |
| Malabar spinach, cooked Cooked | 23 | 3 g | 2.7 g | 0.78 g |
| Mustard greens, frozen, cooked, boiled, drained, without salt Cooked | 19 | 2.3 g | 3.1 g | 0.25 g |
| Mustard greens, frozen, cooked, boiled, drained, with salt Cooked | 19 | 2.3 g | 3.1 g | 0.25 g |
| Mustard greens, frozen, cooked, no added fat Cooked | 19 | 2.3 g | 3.1 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 spinach?
100 g of cooked spinach has 23 kcal. 1 cup (180 g): about 41 kcal.
How much protein is in cooked spinach?
Cooked spinach contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 5.3 g in 1 cup (180 g). About 41% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked spinach?
Cooked spinach has 3.8 g of total carbohydrates per 100 g, including 2.4 g of fiber and 0.43 g of sugars.
How much fat is in cooked spinach?
Cooked spinach contains 0.26 g of fat per 100 g, of which 0.043 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does cooked spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (411% DV), Vitamin A (58% DV), manganese (41% DV), Folate (B9) (37% DV) and magnesium (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked spinach?
100 g contains 70 mg of sodium, 3% of the 2,300 mg Daily Value.
Does spinach have the same nutrition cooked and raw?
No. Per 100 g, spinach, cooked, boiled, drained, without salt has 23 kcal, while spinach, raw 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: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168463. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.