Calories in Espinacas, maduras
Generic food Verduras
Espinacas, maduras contains 22 kcal per 100 g. A typical serving of cantidad de referencia, racc (85 g) provides about 18 kcal.
Roughly 42% of its calories come from protein, with 38% from carbohydrates and 20% 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 34% of the Daily Value for Vitamina A, 34% of the Daily Value for Vitamina C and 28% of the Daily Value for Folate (B9).
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 21,6 kcal | |
| Total fat M | 0,6 g | 0,8% |
| Saturated fat | not reported | |
| Sodium M | 107 mg | 5% |
| Total carbohydrates C | 2,6 g | 1% |
| Dietary fiber M | 1,6 g | 6% |
| Total sugars | not reported | |
| Protein C | 2,9 g | 6% |
| Vitamina A C | 306 µg | 34% |
| Vitamina C M | 30,3 mg | 34% |
| Thiamin (B1) M | 0,076 mg | 6% |
| Riboflavin (B2) M | 0,19 mg | 15% |
| Niacin (B3) M | 0,51 mg | 3% |
| Vitamina B6 M | 0,21 mg | 13% |
| Biotina (B7) M | 4,3 µg | 14% |
| Folate (B9) M | 113 µg | 28% |
| Calcio M | 66,6 mg | 5% |
| Iron M | 1,1 mg | 6% |
| Magnesio M | 93 mg | 22% |
| Fósforo M | 40,6 mg | 3% |
| Potasio M | 460 mg | 10% |
| Zinc M | 0,42 mg | 4% |
| Copper M | 0,079 mg | 9% |
| Manganese M | 0,43 mg | 19% |
| Selenio M | 0 µg | 0% |
| Iodine M | 6,1 µg | 4% |
% 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 42%
- Carbohydrates 38%
- Fat 20%
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 gabove the median for productos vegetales y vegetales (median 2 g)
- Fiber1,6 gin the lowest quarter of productos vegetales y vegetales (median 2,2 g)
- Fat0,6 gin the top quarter of productos vegetales y vegetales (median 0,3 g)
- Sodium107 mgabove the median for productos vegetales y vegetales (median 36 mg)
- Protein per 100 kcal13,5 gprotein density, useful for comparing foods with different calorie levels
- Water92,4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (10)
| Betacaroteno M | 3.670 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxantina M | 7.920 µg |
| Caroteno, alfa M | 0 µg |
| Caroteno, gamma M | 0 µg |
| Zeaxanthin M | 466 µg |
| Cryptoxanthin, beta M | 10 µg |
| Lutein M | 7.450 µg |
| cis-Lutein/Zeaxanthin M | 0 µg |
| Cryptoxanthin, alpha M | 0 µg |
Other components (3)
| Agua M | 92,4 g |
|---|---|
| Nitrogen M | 0,47 g |
| Ash M | 1,4 g |
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, 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 |
|---|---|---|---|---|
| Mushrooms, botón blanco | 25 | 2,9 g | 4,1 g | 0,37 g |
| Mushroom, crimini | 24 | 3,1 g | 4 g | 0,2 g |
| Mushroom, portabella | 26 | 2,8 g | 4,7 g | 0,31 g |
| Cabbage, kimchi | 15 | 1,1 g | 2,4 g | 0,5 g |
| Kimchi | 15 | 1,1 g | 2,4 g | 0,5 g |
| Lechuga, ensalada con verduras surtidas excluyendo tomates y zanahorias, sin vestir | 23 | 1,2 g | 4,1 g | 0,19 g |
| Tomato, roma | 19 | 0,7 g | 3,8 g | 0,43 g |
| Mushroom, pioppini | 31 | 3,5 g | 5,8 g | 0,24 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 22 kcal. Cantidad de referencia, racc (85 g): about 18 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 2,5 g in cantidad de referencia, racc (85 g). About 42% 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 espinacas?
Espinacas has 2,6 g of total carbohydrates per 100 g, including 1,6 g of fiber.
How much fat is in espinacas?
Espinacas contains 0,6 g of fat per 100 g.
What vitamins and minerals does espinacas contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina A (34% DV), Vitamina C (34% DV), Folate (B9) (28% DV), magnesio (22% DV) and manganese (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in espinacas?
100 g contains 107 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, maduras has 22 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: Foundation Foods, record dated 28 de octubre de 2021. 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: Foundation Foods, record 1999633. License: CC0 1.0 (U.S. public domain). Source record dated 28 de octubre de 2021. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.