Calories in Espinacas, crudo
Generic food Raw Verduras
Espinacas, crudo contains 23 kcal per 100 g. A typical serving of 1 taza (30 g) provides about 7 kcal.
Roughly 49% of its calories come from carbohydrates, with 39% from protein and 12% 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 402% of the Daily Value for Vitamina K, 52% of the Daily Value for Vitamina A and 49% of the Daily Value for Folate (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are 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 ? | 0,39 g | 0,5% |
| Saturated fat C | 0,063 g | 0,3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 79 mg | 3% |
| Total carbohydrates C | 3,6 g | 1% |
| Dietary fiber ? | 2,2 g | 8% |
| Total sugars C | 0,42 g | |
| Protein ? | 2,9 g | 6% |
| Vitamina A ? | 469 µg | 52% |
| Vitamina C ? | 28,1 mg | 31% |
| Vitamina D Z | 0 µg | 0% |
| Vitamina E ? | 2 mg | 14% |
| Vitamina K ? | 483 µg | 402% |
| Thiamin (B1) ? | 0,078 mg | 7% |
| Riboflavin (B2) ? | 0,19 mg | 15% |
| Niacin (B3) ? | 0,72 mg | 5% |
| Ácido pantoténico (B5) ? | 0,065 mg | 1% |
| Vitamina B6 ? | 0,2 mg | 11% |
| Folate (B9) C | 194 µg | 49% |
| Vitamina B12 Z | 0 µg | 0% |
| Choline I | 19,3 mg | 4% |
| Calcio ? | 99 mg | 8% |
| Iron ? | 2,7 mg | 15% |
| Magnesio ? | 79 mg | 19% |
| Fósforo ? | 49 mg | 4% |
| Potasio ? | 558 mg | 12% |
| Zinc ? | 0,53 mg | 5% |
| Copper ? | 0,13 mg | 14% |
| Manganese ? | 0,9 mg | 39% |
| Selenio M | 1 µg | 2% |
% 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 39%
- Carbohydrates 49%
- Fat 12%
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)
- Sugars0,42 gin the lowest quarter of productos vegetales y vegetales (median 2,3 g)
- Fat0,39 gabove the median for productos vegetales y vegetales (median 0,3 g)
- Saturated fat0,063 gabove the median for productos vegetales y vegetales (median 0,052 g)
- Sodium79 mgabove the median for productos vegetales y vegetales (median 36 mg)
- Protein per 100 kcal12,4 gprotein density, useful for comparing foods with different calorie levels
- Water91,4 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 |
Sugars and starch (6)
| Sucrose ? | 0,07 g |
|---|---|
| Glucose ? | 0,11 g |
| Fructosa ? | 0,15 g |
| Lactose ? | 0 g |
| Maltose ? | 0 g |
| Galactose ? | 0,1 g |
Amino acids (18)
| Tryptophan ? | 0,039 g |
|---|---|
| Threonine ? | 0,12 g |
| Isoleucine ? | 0,15 g |
| Leucine ? | 0,22 g |
| Lysine ? | 0,17 g |
| Metionina ? | 0,053 g |
| Cistino ? | 0,035 g |
| Phenylalanine ? | 0,13 g |
| Tyrosine ? | 0,11 g |
| Valine ? | 0,16 g |
| Arginine ? | 0,16 g |
| Histidina ? | 0,064 g |
| Alanine ? | 0,14 g |
| Ácido aspartico ? | 0,24 g |
| Ácido glutamico ? | 0,34 g |
| Glycine ? | 0,13 g |
| Proline ? | 0,11 g |
| Serine ? | 0,1 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) ? | 0,026 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 ? | 0,01 g |
| SFA 16:0 ? | 0,049 g |
| SFA 18:0 ? | 0,004 g |
| MUFA 18:1 ? | 0,005 g |
| PUFA 18:3 ? | 0,14 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0,005 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 (14)
| Betacaroteno M | 5.626 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxantina M | 12.198 µg |
| Retinol Z | 0 µg |
| Caroteno, alfa M | 0 µg |
| Vitamina D (D2 + D3), Unidades Internacionales Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta ? | 0 mg |
| Tocopherol, gamma ? | 0,18 mg |
| Tocopherol, delta ? | 0 mg |
| Tocotrienol, alfa ? | 0 mg |
| Tocotrienol, beta ? | 0 mg |
| Tocotrienol, gamma ? | 0 mg |
| Tocotrienol, delta ? | 0 mg |
Sterols (1)
| Fitosterols ? | 9 mg |
|---|
Other components (12)
| Agua C | 91,4 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1,7 g |
| Theobromine Z | 0 mg |
| Energy C | 97 kJ |
| Vitamina A, UI ? | 9.377 IU |
| Ácido fólico Z | 0 µg |
| Folato, comida ? | 194 µg |
| Betaine I | 103 mg |
| Vitamina E, añadido Z | 0 mg |
| Vitamina B-12, añadido Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 27 kcal |
| Protein | 2,9 g |
| Carbohydrates | 2,4 g |
| Fat | 0,62 g |
| Fiber | 1,6 g |
| Sugars | 0,42 g |
| Sodium | 111 mg |
Other forms of Espinacas
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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 |
| 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 |
|---|---|---|---|---|
| Espárragos, crudo Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Lechuga romaní, crudo Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Cauliflower, crudo Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Broccoli, crudo Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Setas blancas, crudo Raw | 22 | 3,1 g | 3,3 g | 0,34 g |
| Celery, crudo Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Water convolvulus, crudo Raw | 19 | 2,6 g | 3,1 g | 0,2 g |
| Disparos de fresa, (poke), crudo Raw | 23 | 2,6 g | 3,7 g | 0,4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Espinacas, crudo vs Espárragos, crudoEspinacas, crudo vs Lechuga romaní, crudoEspinacas, crudo vs Kale, crudo
Frequently asked questions
How many calories are in raw espinacas?
100 g of raw espinacas has 23 kcal. 1 taza (30 g): about 7 kcal. 1 hoja (10 g): about 2 kcal. 1 paquete, 10 oz (284 g): about 65 kcal.
How much protein is in raw espinacas?
Raw espinacas contains 2,9 g of protein per 100 g (6% of the 50 g Daily Value), or 0,86 g in 1 taza (30 g). About 39% 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 raw espinacas?
Raw espinacas has 3,6 g of total carbohydrates per 100 g, including 2,2 g of fiber and 0,42 g of sugars.
How much fat is in raw espinacas?
Raw espinacas contains 0,39 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 espinacas contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina K (402% DV), Vitamina A (52% DV), Folate (B9) (49% DV), manganese (39% DV) and Vitamina C (31% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw espinacas?
100 g contains 79 mg of sodium, 3% of the 2,300 mg Daily Value.
Does espinacas have the same nutrition raw and cooked?
No. Per 100 g, espinacas, crudo has 23 kcal, while espinacas, cocinado, hervido, drenaje, sin sal 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 168462. 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.