Calories in Spinach salad, no dressing
Generic food Vegetables
Spinach salad, no dressing contains 84 kcal per 100 g. A typical serving of 1 cup (74 g) provides about 62 kcal.
Roughly 56% of its calories come from fat, with 34% from protein and 10% from carbohydrates (estimated with general energy factors).
That is close to the median for vegetable dishes on FoodFactly (93 kcal per 100 g).
100 g provides 290% of the Daily Value for Vitamin K, 26% of the Daily Value for Vitamin A and 23% of the Daily Value for Folate (B9).
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 | 84 kcal | |
| Total fat C | 5.1 g | 7% |
| Saturated fat C | 1.6 g | 8% |
| Cholesterol C | 86 mg | 29% |
| Sodium C | 220 mg | 10% |
| Total carbohydrates C | 2.1 g | 0.8% |
| Dietary fiber C | 1.2 g | 4% |
| Total sugars C | 0.54 g | |
| Protein C | 7 g | 14% |
| Vitamin A C | 236 µg | 26% |
| Vitamin C C | 19.1 mg | 21% |
| Vitamin D C | 0.5 µg | 3% |
| Vitamin E C | 1.7 mg | 11% |
| Vitamin K C | 348 µg | 290% |
| Thiamin (B1) C | 0.11 mg | 9% |
| Riboflavin (B2) C | 0.26 mg | 20% |
| Niacin (B3) C | 1.1 mg | 7% |
| Vitamin B6 C | 0.2 mg | 12% |
| Folate (B9) C | 93 µg | 23% |
| Vitamin B12 C | 0.31 µg | 13% |
| Choline C | 82.2 mg | 15% |
| Calcium C | 60 mg | 5% |
| Iron C | 1.2 mg | 7% |
| Magnesium C | 71 mg | 17% |
| Phosphorus C | 91 mg | 7% |
| Potassium C | 480 mg | 10% |
| Zinc C | 0.75 mg | 7% |
| Copper C | 0.069 mg | 8% |
| Selenium C | 10 µg | 18% |
% 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 34%
- Carbohydrates 10%
- Fat 56%
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
- Protein7 gin the top quarter of vegetable dishes (median 4.1 g)
- Fiber1.2 gbelow the median for vegetable dishes (median 1.5 g)
- Sugars0.54 gin the lowest quarter of vegetable dishes (median 2.1 g)
- Fat5.1 gabove the median for vegetable dishes (median 4.7 g)
- Sodium220 mgbelow the median for vegetable dishes (median 232 mg)
- Protein per 100 kcal8.4 gprotein density, useful for comparing foods with different calorie levels
- Water84.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.9 g |
|---|---|
| Polyunsaturated fat C | 0.83 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.009 g |
| Linoleic acid (omega-6, 18:2) C | 0.63 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0.001 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.045 g |
| SFA 16:0 C | 1.1 g |
| SFA 18:0 C | 0.43 g |
| MUFA 18:1 C | 1.8 g |
| PUFA 18:3 C | 0.12 g |
| PUFA 20:4 C | 0.043 g |
| MUFA 16:1 C | 0.12 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.026 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 2,450 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 4,410 µg |
| Retinol C | 32 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 84.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 93 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing | 91 | 4.9 g | 4.2 g | 6.1 g |
| Palak Paneer | 101 | 5.4 g | 4.3 g | 7 g |
| Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing | 71 | 4.2 g | 3.7 g | 4.4 g |
| Eggplant with cheese and tomato sauce | 90 | 6.2 g | 6.3 g | 4.8 g |
| Cobb salad, no dressing | 93 | 11.3 g | 2.7 g | 4.3 g |
| Lettuce, wilted, with bacon dressing | 84 | 2.8 g | 3.4 g | 6.3 g |
| Caesar salad, with romaine, no dressing | 77 | 4 g | 7.5 g | 3.4 g |
| Stuffed tomato, with rice and meat | 99 | 4.8 g | 9.9 g | 4.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in spinach salad?
100 g of spinach salad has 84 kcal. 1 cup (74 g): about 62 kcal.
How much protein is in spinach salad?
Spinach salad contains 7 g of protein per 100 g (14% of the 50 g Daily Value), or 5.2 g in 1 cup (74 g). About 34% of its calories come from protein. Compared with other vegetable dishes, that is among the highest quarter (median 4.1 g).
How many carbs are in spinach salad?
Spinach salad has 2.1 g of total carbohydrates per 100 g, including 1.2 g of fiber and 0.54 g of sugars.
How much fat is in spinach salad?
Spinach salad contains 5.1 g of fat per 100 g, of which 1.6 g is saturated (8% of the Daily Value).
What vitamins and minerals does spinach salad contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (290% DV), Vitamin A (26% DV), Folate (B9) (23% DV), Vitamin C (21% DV) and Riboflavin (B2) (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in spinach salad?
100 g contains 220 mg of sodium, 10% of the 2,300 mg Daily Value.
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 2709831. 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.