How many calories are in cooked spinach?

100 g of cooked spinach has 56 kcal. 1 cup (220 g): about 123 kcal.

How much protein is in cooked spinach?

Cooked spinach contains 3.9 g of protein per 100 g (8% of the 50 g Daily Value), or 8.6 g in 1 cup (220 g). About 24% of its calories come from protein. Compared with other spinach, that is among the highest quarter (median 3.3 g).

How many carbs are in cooked spinach?

Cooked spinach has 4.7 g of total carbohydrates per 100 g, including 3.6 g of fiber and 0.5 g of sugars.

How much fat is in cooked spinach?

Cooked spinach contains 3.4 g of fat per 100 g, of which 0.82 g is saturated (4% 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 (438% DV), Vitamin A (66% DV), Folate (B9) (29% DV), Vitamin E (25% DV) and magnesium (19% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked spinach?

100 g contains 215 mg of sodium, 9% of the 2,300 mg Daily Value.

Does spinach have the same nutrition cooked and raw?

No. Per 100 g, spinach, frozen, cooked, fat added, NS as to fat type has 56 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 13, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in Spinach, frozen, cooked, fat added, NS as to fat type

Generic food Cooked Vegetables

Spinach, frozen, cooked, fat added, NS as to fat type contains 56 kcal per 100 g. A typical serving of 1 cup (220 g) provides about 123 kcal.

Roughly 47% of its calories come from fat, with 29% from carbohydrates and 24% from protein (estimated with general energy factors).

That is close to the median for spinach on FoodFactly (54 kcal per 100 g).

100 g provides 438% of the Daily Value for Vitamin K, 66% of the Daily Value for Vitamin A and 29% of the Daily Value for Folate (B9).

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.

56kcal per 100 g

3.9 gprotein

4.7 gcarbohydrates

3.4 gfat

123kcal in 1 cup (220 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	56 kcal
Total fat C	3.4 g	4%
Saturated fat C	0.82 g	4%
Cholesterol C	2 mg	0.7%
Sodium C	215 mg	9%
Total carbohydrates C	4.7 g	2%
Dietary fiber C	3.6 g	13%
Total sugars C	0.5 g
Protein C	3.9 g	8%
Vitamin A C	595 µg	66%
Vitamin C C	2.1 mg	2%
Vitamin D C	0 µg	0%
Vitamin E C	3.8 mg	25%
Vitamin K C	526 µg	438%
Thiamin (B1) C	0.076 mg	6%
Riboflavin (B2) C	0.17 mg	13%
Niacin (B3) C	0.43 mg	3%
Vitamin B6 C	0.15 mg	9%
Folate (B9) C	117 µg	29%
Vitamin B12 C	0 µg	0%
Choline C	24.2 mg	4%
Calcium C	149 mg	11%
Iron C	1.9 mg	11%
Magnesium C	79 mg	19%
Phosphorus C	49 mg	4%
Potassium C	293 mg	6%
Zinc C	0.48 mg	4%
Copper C	0.16 mg	17%
Selenium C	5.3 µg	10%

% 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 24%
Carbohydrates 29%
Fat 47%

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

Protein3.9 gin the top quarter of spinach (median 3.3 g)
Fiber3.6 gin the top quarter of spinach (median 2.3 g)
Sugars0.5 gin the top quarter of spinach (median 0.49 g)
Fat3.4 gabove the median for spinach (median 3.3 g)
Saturated fat0.82 gabove the median for spinach (median 0.78 g)
Sodium215 mgin the lowest quarter of spinach (median 264 mg)
Protein per 100 kcal6.9 gprotein density, useful for comparing foods with different calorie levels
Water86.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	0.9 g
Polyunsaturated fat C	1.1 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
Linoleic acid (omega-6, 18:2) C	0.65 g
SFA 4:0 C	0.018 g
SFA 6:0 C	0.013 g
SFA 8:0 C	0.007 g
SFA 10:0 C	0.017 g
SFA 12:0 C	0.02 g
SFA 14:0 C	0.064 g
SFA 16:0 C	0.52 g
SFA 18:0 C	0.14 g
MUFA 18:1 C	0.87 g
PUFA 18:3 C	0.44 g
PUFA 20:4 C	0.001 g
MUFA 16:1 C	0.014 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.012 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0 g

Carotenoids (6)

Beta-carotene C	7,010 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	15,200 µg
Retinol C	11 µg
Carotene, alpha C	0 µg
Cryptoxanthin, beta C	0 µg

Other components (8)

Water C	86.4 g
Alcohol C	0 g
Caffeine C	0 mg
Theobromine C	0 mg
Folic acid C	0 µg
Folate, food C	117 µg
Vitamin E, added C	0 mg
Vitamin B-12, added C	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, cooked, boiled, drained, without salt Cooked	23	3 g	3.8 g	0.26 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

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Turnip greens, frozen, cooked, fat added Cooked	51	3.3 g	4.8 g	3 g
Greens, NS as to form, cooked Cooked	58	2.9 g	5 g	3.4 g
Greens, fresh, cooked, fat added Cooked	58	2.9 g	5 g	3.4 g
Collards, NS as to form, cooked Cooked	58	3.2 g	5.7 g	3.4 g
Collards, fresh, cooked, fat added, NS as to fat type Cooked	58	3.2 g	5.7 g	3.4 g
Mustard greens, NS as to form, cooked Cooked	53	3 g	4.9 g	3.2 g
Mustard greens, fresh, cooked, fat added Cooked	53	3 g	4.9 g	3.2 g
Collards, fresh, cooked with butter or margarine Cooked	54	3.2 g	5.7 g	3 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: FNDDS (Survey), record 2709622. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.

Last updated: November 13, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.