Calories in Espinacas, NS as to form, cocinado
Generic food Cooked Verduras
Espinacas, NS as to form, cocinado contains 59 kcal per 100 g. A typical serving of 1 taza (185 g) provides about 109 kcal.
Roughly 57% of its calories come from fat, with 23% from protein and 21% from carbohydrates (estimated with general energy factors).
That is close to the median for espinacas on FoodFactly (54 kcal per 100 g).
100 g provides 460% of the Daily Value for Vitamina K, 38% of the Daily Value for Vitamina A and 27% of the Daily Value for Vitamina C.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 59 kcal | |
| Total fat C | 3,7 g | 5% |
| Saturated fat C | 0,86 g | 4% |
| Cholesterol C | 2 mg | 0,7% |
| Sodium C | 264 mg | 11% |
| Total carbohydrates C | 3 g | 1% |
| Dietary fiber C | 1,8 g | 6% |
| Total sugars C | 0,48 g | |
| Protein C | 3,3 g | 7% |
| Vitamina A C | 344 µg | 38% |
| Vitamina C C | 24,2 mg | 27% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 2,8 mg | 18% |
| Vitamina K C | 552 µg | 460% |
| Thiamin (B1) C | 0,078 mg | 7% |
| Riboflavin (B2) C | 0,21 mg | 16% |
| Niacin (B3) C | 0,55 mg | 3% |
| Vitamina B6 C | 0,25 mg | 15% |
| Folate (B9) C | 97 µg | 24% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 22,3 mg | 4% |
| Calcio C | 77 mg | 6% |
| Iron C | 1,2 mg | 7% |
| Magnesio C | 106 mg | 25% |
| Fósforo C | 47 mg | 4% |
| Potasio C | 524 mg | 11% |
| Zinc C | 0,48 mg | 4% |
| Copper C | 0,09 mg | 10% |
| 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 23%
- Carbohydrates 21%
- Fat 57%
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
- Fiber1,8 gin the lowest quarter of espinacas (median 2,3 g)
- Sugars0,48 gbelow the median for espinacas (median 0,49 g)
- Fat3,7 gin the top quarter of espinacas (median 3,3 g)
- Saturated fat0,86 gabove the median for espinacas (median 0,78 g)
- Protein per 100 kcal5,6 gprotein density, useful for comparing foods with different calorie levels
- Water88 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada C | 1,1 g |
|---|---|
| Grasa poliinsaturada 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 |
| Ácido linoléico (omega-6, 18:2) C | 0,79 g |
| SFA 4:0 C | 0,021 g |
| SFA 6:0 C | 0,015 g |
| SFA 8:0 C | 0,009 g |
| SFA 10:0 C | 0,02 g |
| SFA 12:0 C | 0,024 g |
| SFA 14:0 C | 0,086 g |
| SFA 16:0 C | 0,48 g |
| SFA 18:0 C | 0,17 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0,25 g |
| PUFA 20:4 C | 0,001 g |
| MUFA 16:1 C | 0,022 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,014 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroteno C | 3.980 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 8.570 µg |
| Retinol C | 13 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 11 µg |
Other components (8)
| Agua C | 88 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 97 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 |
|---|---|---|---|---|
| Lambsquarter, cocinado Cooked | 54 | 3,1 g | 4,9 g | 3,2 g |
| Espárragos, congelado, cocinado con aceite Cooked | 44 | 2,9 g | 1,9 g | 3,3 g |
| Espárragos, congelado, cocinado, grasa añadida, NS en cuanto al tipo de grasa Cooked | 40 | 2,9 g | 1,9 g | 3 g |
| Kale, congelado, cocinado, grasa añadida Cooked | 66 | 2,9 g | 5,1 g | 3,7 g |
| Espárragos, enlatados, cocinado con aceite Cooked | 45 | 2,1 g | 2,4 g | 3,5 g |
| Espárragos, enlatados, cocinado, grasa añadida, NS en cuanto al tipo de grasa Cooked | 41 | 2,1 g | 2,4 g | 3,2 g |
| Espárragos, congelado, cocinado con mantequilla o margarina Cooked | 37 | 2,9 g | 1,9 g | 2,6 g |
| Chard, cocinado Cooked | 44 | 1,9 g | 3,9 g | 3 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 59 kcal. 1 taza (185 g): about 109 kcal.
How much protein is in cooked espinacas?
Cooked espinacas contains 3,3 g of protein per 100 g (7% of the 50 g Daily Value), or 6,1 g in 1 taza (185 g). About 23% of its calories come from protein.
How many carbs are in cooked espinacas?
Cooked espinacas has 3 g of total carbohydrates per 100 g, including 1,8 g of fiber and 0,48 g of sugars.
How much fat is in cooked espinacas?
Cooked espinacas contains 3,7 g of fat per 100 g, of which 0,86 g is saturated (4% 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 (460% DV), Vitamina A (38% DV), Vitamina C (27% DV), magnesio (25% DV) and Folate (B9) (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked espinacas?
100 g contains 264 mg of sodium, 11% of the 2,300 mg Daily Value.
Does espinacas have the same nutrition cooked and raw?
No. Per 100 g, espinacas, NS as to form, cocinado has 59 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: 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 2709620. 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.