Calories in Spinach, canned, cooked, no added fat
Generic food Cooked Vegetables
Spinach, canned, cooked, no added fat contains 23 kcal per 100 g. A typical serving of 1 cup (215 g) provides about 49 kcal.
Roughly 46% of its calories come from carbohydrates, with 38% from protein and 15% from fat (estimated with general energy factors).
That is less energy than the typical item in spinach on FoodFactly, where the median is 54 kcal per 100 g across 14 foods.
100 g provides 385% of the Daily Value for Vitamin K, 54% of the Daily Value for Vitamin A and 23% of the Daily Value for Folate (B9).
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 | 23 kcal | |
| Total fat C | 0.5 g | 0.6% |
| Saturated fat C | 0.081 g | 0.4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 322 mg | 14% |
| Total carbohydrates C | 3.4 g | 1% |
| Dietary fiber C | 2.4 g | 9% |
| Total sugars C | 0.4 g | |
| Protein C | 2.8 g | 6% |
| Vitamin A C | 490 µg | 54% |
| Vitamin C C | 13.6 mg | 15% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.9 mg | 13% |
| Vitamin K C | 462 µg | 385% |
| Thiamin (B1) C | 0.016 mg | 1% |
| Riboflavin (B2) C | 0.14 mg | 11% |
| Niacin (B3) C | 0.39 mg | 2% |
| Vitamin B6 C | 0.1 mg | 6% |
| Folate (B9) C | 93 µg | 23% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 18.4 mg | 3% |
| Calcium C | 127 mg | 10% |
| Iron C | 2.3 mg | 13% |
| Magnesium C | 76 mg | 18% |
| Phosphorus C | 44 mg | 4% |
| Potassium C | 346 mg | 7% |
| Zinc C | 0.46 mg | 4% |
| Copper C | 0.18 mg | 20% |
| Selenium C | 1.4 µg | 3% |
% 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 38%
- Carbohydrates 46%
- Fat 15%
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
- Protein2.8 gbelow the median for spinach (median 3.3 g)
- Fiber2.4 gabove the median for spinach (median 2.3 g)
- Sugars0.4 gin the lowest quarter of spinach (median 0.49 g)
- Fat0.5 gin the lowest quarter of spinach (median 3.3 g)
- Saturated fat0.081 gin the lowest quarter of spinach (median 0.78 g)
- Sodium322 mgin the top quarter of spinach (median 264 mg)
- Protein per 100 kcal12.2 gprotein density, useful for comparing foods with different calorie levels
- Water91.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.013 g |
|---|---|
| Polyunsaturated fat C | 0.21 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 |
| Linoleic acid (omega-6, 18:2) C | 0.033 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 | 0.012 g |
| SFA 16:0 C | 0.064 g |
| SFA 18:0 C | 0.005 g |
| MUFA 18:1 C | 0.006 g |
| PUFA 18:3 C | 0.18 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.006 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)
| Beta-carotene C | 5,880 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 10,600 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 91.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 93 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Spinach
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Spinach, cooked, boiled, drained, without salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Spinach, canned, regular pack, solids and liquids Canned | 19 | 2.1 g | 2.9 g | 0.37 g |
| Spinach, canned, regular pack, drained solids Canned | 23 | 2.8 g | 3.4 g | 0.5 g |
| Spinach, frozen, chopped or leaf, unprepared Frozen | 29 | 3.6 g | 4.2 g | 0.57 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Spinach, canned, no salt added, solids and liquids Canned | 19 | 2.1 g | 2.9 g | 0.37 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Spinach, cooked, boiled, drained, with salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Spinach, baby | 21 | 2.9 g | 2.4 g | 0.62 g |
| Spinach, mature | 22 | 2.9 g | 2.6 g | 0.6 g |
| Spinach, fresh, cooked, no added fat 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 |
|---|---|---|---|---|
| Pumpkin leaves, cooked, boiled, drained, without salt Cooked | 21 | 2.7 g | 3.4 g | 0.22 g |
| Pumpkin leaves, cooked, boiled, drained, with salt Cooked | 21 | 2.7 g | 3.4 g | 0.22 g |
| Malabar spinach, cooked Cooked | 23 | 3 g | 2.7 g | 0.78 g |
| Taro, leaves, cooked, steamed, with salt Cooked | 24 | 2.7 g | 3.9 g | 0.41 g |
| Taro leaves, cooked, steamed, without salt Cooked | 24 | 2.7 g | 4 g | 0.41 g |
| Mustard greens, frozen, cooked, boiled, drained, without salt Cooked | 19 | 2.3 g | 3.1 g | 0.25 g |
| Mustard greens, frozen, cooked, boiled, drained, with salt Cooked | 19 | 2.3 g | 3.1 g | 0.25 g |
| Mustard greens, frozen, cooked, no added fat 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 spinach?
100 g of cooked spinach has 23 kcal. 1 cup (215 g): about 49 kcal.
How much protein is in cooked spinach?
Cooked spinach contains 2.8 g of protein per 100 g (6% of the 50 g Daily Value), or 6 g in 1 cup (215 g). About 38% of its calories come from protein. Compared with other spinach, that is below the median (median 3.3 g).
How many carbs are in cooked spinach?
Cooked spinach has 3.4 g of total carbohydrates per 100 g, including 2.4 g of fiber and 0.4 g of sugars.
How much fat is in cooked spinach?
Cooked spinach contains 0.5 g of fat per 100 g, of which 0.081 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does cooked spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (385% DV), Vitamin A (54% DV), Folate (B9) (23% DV), copper (20% DV) and magnesium (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked spinach?
100 g contains 322 mg of sodium, 14% of the 2,300 mg Daily Value.
Does spinach have the same nutrition cooked and raw?
No. Per 100 g, spinach, canned, cooked, no added fat has 23 kcal, while spinach, raw 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 October 31, 2024. FoodFactly last checked it on November 6, 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 2709617. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.