Calories in Spinach, for use on a sandwich
Generic food Meals and Dishes
Spinach, for use on a sandwich contains 27 kcal per 100 g. A typical serving of guideline amount on regular sandwich (10 g) provides about 3 kcal.
Roughly 43% of its calories come from protein, with 36% from carbohydrates and 21% from fat (estimated with general energy factors).
100 g provides 403% of the Daily Value for Vitamin K, 31% of the Daily Value for Vitamin A and 29% of the Daily Value for Vitamin C.
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 | 27 kcal | |
| Total fat C | 0.62 g | 0.8% |
| Saturated fat C | 0.063 g | 0.3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 111 mg | 5% |
| Total carbohydrates C | 2.4 g | 0.9% |
| Dietary fiber C | 1.6 g | 6% |
| Total sugars C | 0.42 g | |
| Protein C | 2.9 g | 6% |
| Vitamin A C | 283 µg | 31% |
| Vitamin C C | 26.5 mg | 29% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2 mg | 14% |
| Vitamin K C | 483 µg | 403% |
| Thiamin (B1) C | 0.077 mg | 6% |
| Riboflavin (B2) C | 0.19 mg | 15% |
| Niacin (B3) C | 0.55 mg | 3% |
| Vitamin B6 C | 0.2 mg | 11% |
| Folate (B9) C | 116 µg | 29% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 19.3 mg | 4% |
| Calcium C | 68 mg | 5% |
| Iron C | 1.3 mg | 7% |
| Magnesium C | 93 mg | 22% |
| Phosphorus C | 39 mg | 3% |
| Potassium C | 582 mg | 12% |
| Zinc C | 0.45 mg | 4% |
| Copper C | 0.082 mg | 9% |
| 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 43%
- Carbohydrates 36%
- Fat 21%
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
- Protein per 100 kcal10.6 gprotein density, useful for comparing foods with different calorie levels
- Water92.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.01 g |
|---|---|
| Polyunsaturated fat C | 0.17 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 | 0.026 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 | 0.01 g |
| SFA 16:0 C | 0.049 g |
| SFA 18:0 C | 0.004 g |
| MUFA 18:1 C | 0.005 g |
| PUFA 18:3 C | 0.14 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.005 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 | 3,400 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 6,020 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 92.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 116 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, for use on a sandwich | 31 | 2.9 g | 4.1 g | 0.35 g |
| Lettuce, for use on a sandwich | 20 | 0.92 g | 3.7 g | 0.1 g |
| McDONALD'S, Side Salad | 20 | 1 g | 4.3 g | 0.19 g |
| Tomatoes, for use on a sandwich | 20 | 0.82 g | 4 g | 0.31 g |
| Cucumber, for use on a sandwich | 16 | 0.62 g | 3 g | 0.18 g |
| Restaurant, Chinese, vegetable chow mein, without meat or noodles | 43 | 1.3 g | 5.7 g | 1.7 g |
| Chow mein or chop suey, meatless, no noodles | 43 | 1.3 g | 5.7 g | 1.7 g |
| Congee, with meat, poultry, and/or seafood, and vegetables | 48 | 2.7 g | 7.4 g | 0.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in spinach?
100 g of spinach has 27 kcal. Guideline amount on regular sandwich (10 g): about 3 kcal. Guideline amount on large sandwich (20 g): about 5 kcal.
How much protein is in spinach?
Spinach contains 2.9 g of protein per 100 g (6% of the 50 g Daily Value), or 0.29 g in guideline amount on regular sandwich (10 g). About 43% of its calories come from protein.
How many carbs are in spinach?
Spinach has 2.4 g of total carbohydrates per 100 g, including 1.6 g of fiber and 0.42 g of sugars.
How much fat is in spinach?
Spinach contains 0.62 g of fat per 100 g, of which 0.063 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (403% DV), Vitamin A (31% DV), Vitamin C (29% DV), Folate (B9) (29% DV) and magnesium (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in spinach?
100 g contains 111 mg of sodium, 5% of the 2,300 mg Daily Value.
Does spinach have the same nutrition not specified and raw?
No. Per 100 g, spinach, for use on a sandwich has 27 kcal, while spinach, raw has 23 kcal. Processing 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 2710254. 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.