Calories in Spinach, raw
Generic food Raw Vegetables
This record duplicates Spinach, raw from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Spinach, raw contains 27 kcal per 100 g. A typical serving of 1 cup (25 g) provides about 7 kcal.
Roughly 43% of its calories come from protein, with 36% from carbohydrates and 21% from fat (estimated with general energy factors).
That is less energy than the typical item in spinach on FoodFactly, where the median is 54 kcal per 100 g across 14 foods.
100 g provides 403% of the Daily Value for Vitamin K, 31% of the Daily Value for Vitamin A and 29% of the Daily Value for Vitamin C.
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 | 27 kcal | |
| Total fat C | 0.62 g | 0.8% |
| Saturated fat C | 0.063 g | 0.3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 111 mg | 5% |
| Total carbohydrates C | 2.4 g | 0.9% |
| Dietary fiber C | 1.6 g | 6% |
| Total sugars C | 0.42 g | |
| Protein C | 2.9 g | 6% |
| Vitamin A C | 283 µg | 31% |
| Vitamin C C | 26.5 mg | 29% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2 mg | 14% |
| Vitamin K C | 483 µg | 403% |
| Thiamin (B1) C | 0.077 mg | 6% |
| Riboflavin (B2) C | 0.19 mg | 15% |
| Niacin (B3) C | 0.55 mg | 3% |
| Vitamin B6 C | 0.2 mg | 11% |
| Folate (B9) C | 116 µg | 29% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 19.3 mg | 4% |
| Calcium C | 68 mg | 5% |
| Iron C | 1.3 mg | 7% |
| Magnesium C | 93 mg | 22% |
| Phosphorus C | 39 mg | 3% |
| Potassium C | 582 mg | 12% |
| Zinc C | 0.45 mg | 4% |
| Copper C | 0.082 mg | 9% |
| Selenium 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 43%
- Carbohydrates 36%
- Fat 21%
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
- Protein2.9 gbelow the median for spinach (median 3.3 g)
- Fiber1.6 gin the lowest quarter of spinach (median 2.3 g)
- Sugars0.42 gin the lowest quarter of spinach (median 0.49 g)
- Fat0.62 gin the lowest quarter of spinach (median 3.3 g)
- Saturated fat0.063 gin the lowest quarter of spinach (median 0.78 g)
- Sodium111 mgin the lowest quarter of spinach (median 264 mg)
- Protein per 100 kcal10.6 gprotein density, useful for comparing foods with different calorie levels
- Water92.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.01 g |
|---|---|
| Polyunsaturated fat C | 0.17 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 | 0.026 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 | 0.01 g |
| SFA 16:0 C | 0.049 g |
| SFA 18:0 C | 0.004 g |
| MUFA 18:1 C | 0.005 g |
| PUFA 18:3 C | 0.14 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.005 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-carotene C | 3,400 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 6,020 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 92.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 116 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in raw spinach?
100 g of raw spinach has 27 kcal. 1 cup (25 g): about 7 kcal. 1 baby leaf (0.6 g): about 0 kcal. 1 leaf (10 g): about 3 kcal.
How much protein is in raw spinach?
Raw spinach contains 2.9 g of protein per 100 g (6% of the 50 g Daily Value), or 0.71 g in 1 cup (25 g). About 43% of its calories come from protein. Compared with other spinach, that is below the median (median 3.3 g).
How many carbs are in raw spinach?
Raw spinach has 2.4 g of total carbohydrates per 100 g, including 1.6 g of fiber and 0.42 g of sugars.
How much fat is in raw spinach?
Raw spinach contains 0.62 g of fat per 100 g, of which 0.063 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (403% DV), Vitamin A (31% DV), Vitamin C (29% DV), Folate (B9) (29% DV) and magnesium (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw spinach?
100 g contains 111 mg of sodium, 5% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709614. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.