Calories in Spinach, mature
Generic food Vegetables
Spinach, mature contains 22 kcal per 100 g. A typical serving of reference amount, racc (85 g) provides about 18 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 vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 34% of the Daily Value for Vitamin A, 34% of the Daily Value for Vitamin C and 28% of the Daily Value for Folate (B9).
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 21.6 kcal | |
| Total fat M | 0.6 g | 0.8% |
| Saturated fat | not reported | |
| Sodium M | 107 mg | 5% |
| Total carbohydrates C | 2.6 g | 1% |
| Dietary fiber M | 1.6 g | 6% |
| Total sugars | not reported | |
| Protein C | 2.9 g | 6% |
| Vitamin A C | 306 µg | 34% |
| Vitamin C M | 30.3 mg | 34% |
| Thiamin (B1) M | 0.076 mg | 6% |
| Riboflavin (B2) M | 0.19 mg | 15% |
| Niacin (B3) M | 0.51 mg | 3% |
| Vitamin B6 M | 0.21 mg | 13% |
| Biotin (B7) M | 4.3 µg | 14% |
| Folate (B9) M | 113 µg | 28% |
| Calcium M | 66.6 mg | 5% |
| Iron M | 1.1 mg | 6% |
| Magnesium M | 93 mg | 22% |
| Phosphorus M | 40.6 mg | 3% |
| Potassium M | 460 mg | 10% |
| Zinc M | 0.42 mg | 4% |
| Copper M | 0.079 mg | 9% |
| Manganese M | 0.43 mg | 19% |
| Selenium M | 0 µg | 0% |
| Iodine M | 6.1 µg | 4% |
% 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
- Protein2.9 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber1.6 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Fat0.6 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Sodium107 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal13.5 gprotein density, useful for comparing foods with different calorie levels
- Water92.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (10)
| Beta-carotene M | 3,670 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 7,920 µg |
| Carotene, alpha M | 0 µg |
| Carotene, gamma M | 0 µg |
| Zeaxanthin M | 466 µg |
| Cryptoxanthin, beta M | 10 µg |
| Lutein M | 7,450 µg |
| cis-Lutein/Zeaxanthin M | 0 µg |
| Cryptoxanthin, alpha M | 0 µg |
Other components (3)
| Water M | 92.4 g |
|---|---|
| Nitrogen M | 0.47 g |
| Ash M | 1.4 g |
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, 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mushrooms, white button | 25 | 2.9 g | 4.1 g | 0.37 g |
| Mushroom, crimini | 24 | 3.1 g | 4 g | 0.2 g |
| Mushroom, portabella | 26 | 2.8 g | 4.7 g | 0.31 g |
| Cabbage, kimchi | 15 | 1.1 g | 2.4 g | 0.5 g |
| Kimchi | 15 | 1.1 g | 2.4 g | 0.5 g |
| Lettuce, salad with assorted vegetables excluding tomatoes and carrots, no dressing | 23 | 1.2 g | 4.1 g | 0.19 g |
| Tomato, roma | 19 | 0.7 g | 3.8 g | 0.43 g |
| Mushroom, pioppini | 31 | 3.5 g | 5.8 g | 0.24 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 22 kcal. Reference amount, racc (85 g): about 18 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 2.5 g in reference amount, racc (85 g). About 42% 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 spinach?
Spinach has 2.6 g of total carbohydrates per 100 g, including 1.6 g of fiber.
How much fat is in spinach?
Spinach contains 0.6 g of fat per 100 g.
What vitamins and minerals does spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (34% DV), Vitamin C (34% DV), Folate (B9) (28% DV), magnesium (22% DV) and manganese (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in spinach?
100 g contains 107 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, mature has 22 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: Foundation Foods, record dated October 28, 2021. 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: Foundation Foods, record 1999633. License: CC0 1.0 (U.S. public domain). Source record dated October 28, 2021. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.