Calories in Espinacas, cocinado, hervido, drenaje, sin sal
Generic food Cooked Verduras
Espinacas, cocinado, hervido, drenaje, sin sal contains 23 kcal per 100 g. A typical serving of 1 taza (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 productos vegetales y vegetales on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 411% of the Daily Value for Vitamina K, 58% of the Daily Value for Vitamina 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% |
| Vitamina A ? | 524 µg | 58% |
| Vitamina C ? | 9,8 mg | 11% |
| Vitamina D Z | 0 µg | 0% |
| Vitamina E I | 2,1 mg | 14% |
| Vitamina K I | 494 µg | 411% |
| Thiamin (B1) ? | 0,095 mg | 8% |
| Riboflavin (B2) ? | 0,24 mg | 18% |
| Niacin (B3) ? | 0,49 mg | 3% |
| Ácido pantoténico (B5) ? | 0,15 mg | 3% |
| Vitamina B6 ? | 0,24 mg | 14% |
| Folate (B9) C | 146 µg | 37% |
| Vitamina B12 Z | 0 µg | 0% |
| Choline I | 19,7 mg | 4% |
| Calcio ? | 136 mg | 10% |
| Iron ? | 3,6 mg | 20% |
| Magnesio ? | 87 mg | 21% |
| Fósforo ? | 56 mg | 4% |
| Potasio ? | 466 mg | 10% |
| Zinc ? | 0,76 mg | 7% |
| Copper ? | 0,17 mg | 19% |
| Manganese ? | 0,94 mg | 41% |
| Selenio 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 productos vegetales y vegetales (median 2 g)
- Fiber2,4 gabove the median for productos vegetales y vegetales (median 2,2 g)
- Sugars0,43 gin the lowest quarter of productos vegetales y vegetales (median 2,3 g)
- Fat0,26 gbelow the median for productos vegetales y vegetales (median 0,3 g)
- Saturated fat0,043 gbelow the median for productos vegetales y vegetales (median 0,052 g)
- Sodium70 mgabove the median for productos vegetales y vegetales (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)
| Grasa monoinsaturada C | 0,006 g |
|---|---|
| Grasa poliinsaturada 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 |
| Metionina ? | 0,055 g |
| Cistino ? | 0,035 g |
| Phenylalanine ? | 0,13 g |
| Tyrosine ? | 0,11 g |
| Valine ? | 0,17 g |
| Arginine ? | 0,17 g |
| Histidina ? | 0,066 g |
| Alanine ? | 0,15 g |
| Ácido aspartico ? | 0,25 g |
| Ácido glutamico ? | 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 |
| Ácido linoléico (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)
| Betacaroteno M | 6.288 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxantina M | 11.308 µg |
| Retinol Z | 0 µg |
| Caroteno, alfa M | 0 µg |
| Vitamina D (D2 + D3), Unidades Internacionales Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
Other components (12)
| Agua ? | 91,2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1,8 g |
| Theobromine Z | 0 mg |
| Energy ? | 96 kJ |
| Vitamina A, UI ? | 10.481 IU |
| Ácido fólico Z | 0 µg |
| Folato, comida ? | 146 µg |
| Betaine I | 89 mg |
| Vitamina E, añadido Z | 0 mg |
| Vitamina B-12, añadido Z | 0 µg |
Other forms of Espinacas
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Espinacas, crudo Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Espinacas, enlatados, paquete regular, sólidos y líquidos Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Espinacas, enlatados, paquete regular, sólidos drenados Canned | 23 | 2,8 g | 3,4 g | 0,5 g |
| Espinacas, congelado, picado o hoja, sin preparación Frozen | 29 | 3,6 g | 4,2 g | 0,57 g |
| Espinacas, congelado, picado o hoja, cocinado, hervido, drenaje, sin sal Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Espinacas, enlatados, no hay sal agregada, sólidos y líquidos Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Espinacas, congelado, picado o hoja, cocinado, hervido, drenaje, con sal Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Espinacas, cocinado, hervido, drenaje, con sal Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Espinacas, bebé | 21 | 2,9 g | 2,4 g | 0,62 g |
| Espinacas, maduras | 22 | 2,9 g | 2,6 g | 0,6 g |
| Espinacas, fresco fresco, cocinado, no grasa añadida Cooked | 33 | 3,4 g | 3,1 g | 0,7 g |
| Espinacas, congelado, cocinado, no grasa añadida 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 |
|---|---|---|---|---|
| Hojas de calabaza, cocinado, hervido, drenaje, sin sal Cooked | 21 | 2,7 g | 3,4 g | 0,22 g |
| Hojas de calabaza, cocinado, hervido, drenaje, con sal Cooked | 21 | 2,7 g | 3,4 g | 0,22 g |
| Taro, hojas, cocinado, vaporizado, con sal Cooked | 24 | 2,7 g | 3,9 g | 0,41 g |
| Hojas de Taro, cocinado, vaporizado, sin sal Cooked | 24 | 2,7 g | 4 g | 0,41 g |
| Malabar spinach, cocinado Cooked | 23 | 3 g | 2,7 g | 0,78 g |
| Verdes de mostaza, congelado, cocinado, hervido, drenaje, sin sal Cooked | 19 | 2,3 g | 3,1 g | 0,25 g |
| Verdes de mostaza, congelado, cocinado, hervido, drenaje, con sal Cooked | 19 | 2,3 g | 3,1 g | 0,25 g |
| Verdes de mostaza, congelado, cocinado, no grasa añadida 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 espinacas?
100 g of cooked espinacas has 23 kcal. 1 taza (180 g): about 41 kcal.
How much protein is in cooked espinacas?
Cooked espinacas contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 5,3 g in 1 taza (180 g). About 41% of its calories come from protein. Compared with other productos vegetales y vegetales, that is above the median (median 2 g).
How many carbs are in cooked espinacas?
Cooked espinacas 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 espinacas?
Cooked espinacas 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 espinacas contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina K (411% DV), Vitamina A (58% DV), manganese (41% DV), Folate (B9) (37% DV) and magnesio (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked espinacas?
100 g contains 70 mg of sodium, 3% of the 2,300 mg Daily Value.
Does espinacas have the same nutrition cooked and raw?
No. Per 100 g, espinacas, cocinado, hervido, drenaje, sin sal has 23 kcal, while espinacas, crudo 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 1 de abril de 2019. FoodFactly last checked it on 6 de noviembre de 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 1 de abril de 2019. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.