Calories in Espinacas, para usar en un sándwich
Generic food Comidas y Platos
Espinacas, para usar en un sándwich contains 27 kcal per 100 g. A typical serving of cantidad de guía en sándwich regular (10 g) provides about 3 kcal.
Roughly 43% of its calories come from protein, with 36% from carbohydrates and 21% from fat (estimated with general energy factors).
100 g provides 403% of the Daily Value for Vitamina K, 31% of the Daily Value for Vitamina A and 29% of the Daily Value for Vitamina 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% |
| Vitamina A C | 283 µg | 31% |
| Vitamina C C | 26,5 mg | 29% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 2 mg | 14% |
| Vitamina 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% |
| Vitamina B6 C | 0,2 mg | 11% |
| Folate (B9) C | 116 µg | 29% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 19,3 mg | 4% |
| Calcio C | 68 mg | 5% |
| Iron C | 1,3 mg | 7% |
| Magnesio C | 93 mg | 22% |
| Fósforo C | 39 mg | 3% |
| Potasio C | 582 mg | 12% |
| Zinc C | 0,45 mg | 4% |
| Copper C | 0,082 mg | 9% |
| Selenio 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
- 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)
| Grasa monoinsaturada C | 0,01 g |
|---|---|
| Grasa poliinsaturada 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 |
| Ácido linoléico (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)
| Betacaroteno C | 3.400 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 6.020 µg |
| Retinol C | 0 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Agua C | 92,5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 116 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 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, cocinado, hervido, drenaje, sin sal Cooked | 23 | 3 g | 3,8 g | 0,26 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mushrooms, para usar en un sándwich | 31 | 2,9 g | 4,1 g | 0,35 g |
| Lechuga, para usar en un sándwich | 20 | 0,92 g | 3,7 g | 0,1 g |
| McDONALD'S, Ensalada lateral | 20 | 1 g | 4,3 g | 0,19 g |
| Tomatoes, para usar en un sándwich | 20 | 0,82 g | 4 g | 0,31 g |
| Cucumber, para usar en un sándwich | 16 | 0,62 g | 3 g | 0,18 g |
| Restaurante, Chino, hortaliza chow mein, sin carne ni fideos | 43 | 1,3 g | 5,7 g | 1,7 g |
| Chow mein o chop suey, carne sin carne, no fideos | 43 | 1,3 g | 5,7 g | 1,7 g |
| Congee, con carne, aves de corral, y/o marisco, y verduras | 48 | 2,7 g | 7,4 g | 0,7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in espinacas?
100 g of espinacas has 27 kcal. Cantidad de guía en sándwich regular (10 g): about 3 kcal. Cantidad de guía en sándwich grande (20 g): about 5 kcal.
How much protein is in espinacas?
Espinacas contains 2,9 g of protein per 100 g (6% of the 50 g Daily Value), or 0,29 g in cantidad de guía en sándwich regular (10 g). About 43% of its calories come from protein.
How many carbs are in espinacas?
Espinacas 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 espinacas?
Espinacas 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 espinacas contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina K (403% DV), Vitamina A (31% DV), Vitamina C (29% DV), Folate (B9) (29% DV) and magnesio (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in espinacas?
100 g contains 111 mg of sodium, 5% of the 2,300 mg Daily Value.
Does espinacas have the same nutrition not specified and raw?
No. Per 100 g, espinacas, para usar en un sándwich has 27 kcal, while espinacas, crudo has 23 kcal. Processing 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 de octubre de 2024. 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: FNDDS (Survey), record 2710254. License: CC0 1.0 (U.S. public domain). Source record dated 31 de octubre de 2024. 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.