Calories in Spinach, cooked, as ingredient
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Spinach, cooked, as ingredient contains 33 kcal per 100 g. A typical serving of 1 fl oz, with ice (23 g) provides about 8 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 not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 473% of the Daily Value for Vitamin K, 38% of the Daily Value for Vitamin A and 28% of the Daily Value for Vitamin 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 | 33 kcal | |
| Total fat C | 0.71 g | 0.9% |
| Saturated fat C | 0.074 g | 0.4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 126 mg | 5% |
| Total carbohydrates C | 3.1 g | 1% |
| Dietary fiber C | 1.9 g | 7% |
| Total sugars C | 0.49 g | |
| Protein C | 3.4 g | 7% |
| Vitamin A C | 342 µg | 38% |
| Vitamin C C | 25 mg | 28% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2.4 mg | 16% |
| Vitamin K C | 568 µg | 473% |
| Thiamin (B1) C | 0.08 mg | 7% |
| Riboflavin (B2) C | 0.22 mg | 17% |
| Niacin (B3) C | 0.57 mg | 4% |
| Vitamin B6 C | 0.24 mg | 14% |
| Folate (B9) C | 100 µg | 25% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 22.7 mg | 4% |
| Calcium C | 79 mg | 6% |
| Iron C | 1.2 mg | 7% |
| Magnesium C | 109 mg | 26% |
| Phosphorus C | 48 mg | 4% |
| Potassium C | 541 mg | 12% |
| Zinc C | 0.49 mg | 4% |
| Copper C | 0.093 mg | 10% |
| Selenium 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 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
- Protein3.4 gabove the median for not included in a food category (median 2.8 g)
- Fiber1.9 gabove the median for not included in a food category (median 1.3 g)
- Sugars0.49 gin the lowest quarter of not included in a food category (median 2.7 g)
- Fat0.71 gbelow the median for not included in a food category (median 0.78 g)
- Saturated fat0.074 gbelow the median for not included in a food category (median 0.16 g)
- Sodium126 mgabove the median for not included in a food category (median 69 mg)
- Protein per 100 kcal10.4 gprotein density, useful for comparing foods with different calorie levels
- Water91.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.012 g |
|---|---|
| Polyunsaturated fat C | 0.19 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 | 0.031 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 | 0.058 g |
| SFA 18:0 C | 0.005 g |
| MUFA 18:1 C | 0.006 g |
| PUFA 18:3 C | 0.16 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 | 4,100 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 8,850 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 11 µg |
Other components (8)
| Water C | 91.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 100 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 |
|---|---|---|---|---|
| Mushrooms, cooked, as ingredient Cooked | 39 | 3.6 g | 5.2 g | 0.43 g |
| Broccoli, cooked, as ingredient Cooked | 41 | 2.7 g | 6.5 g | 0.35 g |
| Cauliflower, cooked, as ingredient Cooked | 26 | 2 g | 5.2 g | 0.29 g |
| Celery, cooked, as ingredient Cooked | 18 | 0.53 g | 3.6 g | 0.17 g |
| Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) Cooked | 34 | 0.69 g | 7.1 g | 0.35 g |
| Squash, Indian, cooked, boiled (Navajo) Cooked | 16 | 0.31 g | 3.2 g | 0.15 g |
| Summer squash, cooked, as ingredient Cooked | 21 | 1.3 g | 4.1 g | 0.35 g |
| Tomatoes, cooked, as ingredient Cooked | 22 | 1.1 g | 4.9 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 33 kcal. 1 fl oz, with ice (23 g): about 8 kcal. 1 fl oz, no ice (31 g): about 10 kcal. 1 fl oz, NFS (31 g): about 10 kcal.
How much protein is in cooked spinach?
Cooked spinach contains 3.4 g of protein per 100 g (7% of the 50 g Daily Value), or 0.79 g in 1 fl oz, with ice (23 g). About 42% of its calories come from protein. Compared with other not included in a food category, that is above the median (median 2.8 g).
How many carbs are in cooked spinach?
Cooked spinach has 3.1 g of total carbohydrates per 100 g, including 1.9 g of fiber and 0.49 g of sugars.
How much fat is in cooked spinach?
Cooked spinach contains 0.71 g of fat per 100 g, of which 0.074 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 (473% DV), Vitamin A (38% DV), Vitamin C (28% DV), magnesium (26% DV) and Folate (B9) (25% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked spinach?
100 g contains 126 mg of sodium, 5% of the 2,300 mg Daily Value.
Does spinach have the same nutrition cooked and raw?
No. Per 100 g, spinach, cooked, as ingredient has 33 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 2710791. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.