Calories in Spinach, fresh, cooked with oil
Generic food Cooked Vegetables
Spinach, fresh, cooked with oil contains 63 kcal per 100 g. A typical serving of 1 cup (185 g) provides about 117 kcal.
Roughly 59% of its calories come from fat, with 21% from protein and 19% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in spinach on FoodFactly, where the median is 54 kcal per 100 g across 14 foods.
100 g provides 461% of the Daily Value for Vitamin K, 37% of the Daily Value for Vitamin A and 27% 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 | 63 kcal | |
| Total fat C | 4.1 g | 5% |
| Saturated fat C | 0.53 g | 3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 254 mg | 11% |
| Total carbohydrates C | 3 g | 1% |
| Dietary fiber C | 1.8 g | 6% |
| Total sugars C | 0.48 g | |
| Protein C | 3.3 g | 7% |
| Vitamin A C | 331 µg | 37% |
| Vitamin C C | 24.2 mg | 27% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 3 mg | 20% |
| Vitamin K C | 553 µg | 461% |
| Thiamin (B1) C | 0.078 mg | 7% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 0.55 mg | 3% |
| Vitamin B6 C | 0.23 mg | 14% |
| Folate (B9) C | 97 µg | 24% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 22 mg | 4% |
| Calcium C | 76 mg | 6% |
| Iron C | 1.2 mg | 7% |
| Magnesium C | 106 mg | 25% |
| Phosphorus C | 47 mg | 4% |
| Potassium C | 524 mg | 11% |
| Zinc C | 0.48 mg | 4% |
| Copper C | 0.09 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 21%
- Carbohydrates 19%
- Fat 59%
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
- Protein3.3 gbelow the median for spinach (median 3.3 g)
- Fiber1.8 gin the lowest quarter of spinach (median 2.3 g)
- Sugars0.48 gbelow the median for spinach (median 0.49 g)
- Fat4.1 gin the top quarter of spinach (median 3.3 g)
- Saturated fat0.53 gbelow the median for spinach (median 0.78 g)
- Sodium254 mgbelow the median for spinach (median 264 mg)
- Protein per 100 kcal5.3 gprotein density, useful for comparing foods with different calorie levels
- Water87.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.5 g |
|---|---|
| Polyunsaturated fat C | 1.5 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 | 1.2 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 | 0.013 g |
| SFA 16:0 C | 0.38 g |
| SFA 18:0 C | 0.1 g |
| MUFA 18:1 C | 1.4 g |
| PUFA 18:3 C | 0.31 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.018 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.023 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3,970 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 8,570 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 11 µg |
Other components (8)
| Water C | 87.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 97 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 |
|---|---|---|---|---|
| Lambsquarter, cooked Cooked | 54 | 3.1 g | 4.9 g | 3.2 g |
| Kale, frozen, cooked, fat added Cooked | 66 | 2.9 g | 5.1 g | 3.7 g |
| Asparagus, frozen, cooked with oil Cooked | 44 | 2.9 g | 1.9 g | 3.3 g |
| Asparagus, canned, cooked with oil Cooked | 45 | 2.1 g | 2.4 g | 3.5 g |
| Asparagus, frozen, cooked, fat added, NS as to fat type Cooked | 40 | 2.9 g | 1.9 g | 3 g |
| Asparagus, canned, cooked, fat added, NS as to fat type Cooked | 41 | 2.1 g | 2.4 g | 3.2 g |
| Greens, frozen, cooked, fat added Cooked | 59 | 2.8 g | 5.6 g | 3.2 g |
| Asparagus, frozen, cooked with butter or margarine Cooked | 37 | 2.9 g | 1.9 g | 2.6 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 63 kcal. 1 cup (185 g): about 117 kcal.
How much protein is in cooked spinach?
Cooked spinach contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 6.1 g in 1 cup (185 g). About 21% 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 g of total carbohydrates per 100 g, including 1.8 g of fiber and 0.48 g of sugars.
How much fat is in cooked spinach?
Cooked spinach contains 4.1 g of fat per 100 g, of which 0.53 g is saturated (3% 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 (461% DV), Vitamin A (37% DV), Vitamin C (27% DV), magnesium (25% DV) and Folate (B9) (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked spinach?
100 g contains 254 mg of sodium, 11% of the 2,300 mg Daily Value.
Does spinach have the same nutrition cooked and raw?
No. Per 100 g, spinach, fresh, cooked with oil has 63 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 2709618. 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.