Calories in Spinach, cooked, boiled, drained, with salt

Generic food Cooked Vegetables

Spinach, cooked, boiled, drained, with salt contains 23 kcal per 100 g. A typical serving of 1 cup (180 g) provides about 41 kcal.

Roughly 51% of its calories come from carbohydrates, with 41% from protein and 8% from fat (estimated with general energy factors).

That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 411% of the Daily Value for Vitamin K, 58% of the Daily Value for Vitamin A and 41% of the Daily Value for manganese.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

23kcal per 100 g
3 gprotein
3.8 gcarbohydrates
0.26 gfat
41kcal in 1 cup (180 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 23 kcal
Total fat ? 0.26 g 0.3%
Saturated fat C 0.043 g 0.2%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 306 mg 13%
Total carbohydrates C 3.8 g 1%
Dietary fiber ? 2.4 g 9%
Total sugars I 0.43 g
Protein ? 3 g 6%
Vitamin A ? 524 µg58%
Vitamin C ? 9.8 mg11%
Vitamin D Z 0 µg0%
Vitamin E I 2.1 mg14%
Vitamin K I 494 µg411%
Thiamin (B1) ? 0.095 mg8%
Riboflavin (B2) ? 0.24 mg18%
Niacin (B3) ? 0.49 mg3%
Pantothenic acid (B5) ? 0.15 mg3%
Vitamin B6 ? 0.24 mg14%
Folate (B9) C 146 µg37%
Vitamin B12 Z 0 µg0%
Choline I 19.7 mg4%
Calcium ? 136 mg10%
Iron ? 3.6 mg20%
Magnesium ? 87 mg21%
Phosphorus ? 56 mg4%
Potassium ? 466 mg10%
Zinc ? 0.76 mg7%
Copper ? 0.17 mg19%
Manganese ? 0.94 mg41%
Selenium M 1.5 µg3%
Fluoride M 37.8 µg

% 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: 41%Carbohydrates: 51%Fat: 8%23kcal / 100 g
  • Protein 41%
  • Carbohydrates 51%
  • Fat 8%

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

Vitamin K411%Vitamin A58%Manganese41%Folate (B9)37%Magnesium21%Iron20%Copper19%Riboflavin (B2)18%Vitamin B614%Vitamin E14%

Nutritional insights

  • Protein3 gabove the median for vegetables and vegetable products (median 2 g)
  • Fiber2.4 gabove the median for vegetables and vegetable products (median 2.2 g)
  • Sugars0.43 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
  • Fat0.26 gbelow the median for vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.043 gbelow the median for vegetables and vegetable products (median 0.052 g)
  • Sodium306 mgin the top quarter of vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal12.9 gprotein density, useful for comparing foods with different calorie levels
  • Water91.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C0.006 g
Polyunsaturated fat C0.11 g
Amino acids (18)
Tryptophan ?0.04 g
Threonine ?0.13 g
Isoleucine ?0.15 g
Leucine ?0.23 g
Lysine ?0.18 g
Methionine ?0.055 g
Cystine ?0.035 g
Phenylalanine ?0.13 g
Tyrosine ?0.11 g
Valine ?0.17 g
Arginine ?0.17 g
Histidine ?0.066 g
Alanine ?0.15 g
Aspartic acid ?0.25 g
Glutamic acid ?0.36 g
Glycine ?0.14 g
Proline ?0.12 g
Serine ?0.11 g
Individual fatty acids (7)
Linoleic acid (omega-6, 18:2) ?0.017 g
SFA 14:0 ?0.006 g
SFA 16:0 ?0.033 g
SFA 18:0 ?0.003 g
MUFA 18:1 ?0.003 g
PUFA 18:3 ?0.092 g
MUFA 16:1 ?0.003 g
Carotenoids (7)
Beta-carotene M6,288 µg
Lycopene M0 µg
Lutein + zeaxanthin M11,308 µg
Retinol Z0 µg
Carotene, alpha M0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta M0 µg
Other components (12)
Water ?91.2 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?1.8 g
Theobromine Z0 mg
Energy ?96 kJ
Vitamin A, IU ?10,481 IU
Folic acid Z0 µg
Folate, food ?146 µg
Betaine I89 mg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Spinach

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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, 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
Spinach, frozen, cooked, no added fat 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

FoodCaloriesProteinCarbsFat
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
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
Malabar spinach, cooked Cooked 23 3 g 2.7 g 0.78 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 (180 g): about 41 kcal.

How much protein is in cooked spinach?

Cooked spinach contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 5.3 g in 1 cup (180 g). About 41% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).

How many carbs are in cooked spinach?

Cooked spinach has 3.8 g of total carbohydrates per 100 g, including 2.4 g of fiber and 0.43 g of sugars.

How much fat is in cooked spinach?

Cooked spinach contains 0.26 g of fat per 100 g, of which 0.043 g is saturated (0.2% 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 (411% DV), Vitamin A (58% DV), manganese (41% DV), Folate (B9) (37% DV) and magnesium (21% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked spinach?

100 g contains 306 mg of sodium, 13% of the 2,300 mg Daily Value.

Does spinach have the same nutrition cooked and raw?

No. Per 100 g, spinach, cooked, boiled, drained, with salt 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170531. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.