Calories in Spinach, raw
Generic food Raw Vegetables
Spinach, raw contains 23 kcal per 100 g. A typical serving of 1 cup (30 g) provides about 7 kcal.
Roughly 49% of its calories come from carbohydrates, with 39% from protein and 12% 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 402% of the Daily Value for Vitamin K, 52% of the Daily Value for Vitamin A and 49% of the Daily Value for Folate (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 23 kcal | |
| Total fat ? | 0.39 g | 0.5% |
| Saturated fat C | 0.063 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 79 mg | 3% |
| Total carbohydrates C | 3.6 g | 1% |
| Dietary fiber ? | 2.2 g | 8% |
| Total sugars C | 0.42 g | |
| Protein ? | 2.9 g | 6% |
| Vitamin A ? | 469 µg | 52% |
| Vitamin C ? | 28.1 mg | 31% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E ? | 2 mg | 14% |
| Vitamin K ? | 483 µg | 402% |
| Thiamin (B1) ? | 0.078 mg | 7% |
| Riboflavin (B2) ? | 0.19 mg | 15% |
| Niacin (B3) ? | 0.72 mg | 5% |
| Pantothenic acid (B5) ? | 0.065 mg | 1% |
| Vitamin B6 ? | 0.2 mg | 11% |
| Folate (B9) C | 194 µg | 49% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 19.3 mg | 4% |
| Calcium ? | 99 mg | 8% |
| Iron ? | 2.7 mg | 15% |
| Magnesium ? | 79 mg | 19% |
| Phosphorus ? | 49 mg | 4% |
| Potassium ? | 558 mg | 12% |
| Zinc ? | 0.53 mg | 5% |
| Copper ? | 0.13 mg | 14% |
| Manganese ? | 0.9 mg | 39% |
| Selenium M | 1 µg | 2% |
% 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 39%
- Carbohydrates 49%
- Fat 12%
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)
- Sugars0.42 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.39 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.063 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium79 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal12.4 gprotein density, useful for comparing foods with different calorie levels
- Water91.4 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 |
Sugars and starch (6)
| Sucrose ? | 0.07 g |
|---|---|
| Glucose ? | 0.11 g |
| Fructose ? | 0.15 g |
| Lactose ? | 0 g |
| Maltose ? | 0 g |
| Galactose ? | 0.1 g |
Amino acids (18)
| Tryptophan ? | 0.039 g |
|---|---|
| Threonine ? | 0.12 g |
| Isoleucine ? | 0.15 g |
| Leucine ? | 0.22 g |
| Lysine ? | 0.17 g |
| Methionine ? | 0.053 g |
| Cystine ? | 0.035 g |
| Phenylalanine ? | 0.13 g |
| Tyrosine ? | 0.11 g |
| Valine ? | 0.16 g |
| Arginine ? | 0.16 g |
| Histidine ? | 0.064 g |
| Alanine ? | 0.14 g |
| Aspartic acid ? | 0.24 g |
| Glutamic acid ? | 0.34 g |
| Glycine ? | 0.13 g |
| Proline ? | 0.11 g |
| Serine ? | 0.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.026 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.01 g |
| SFA 16:0 ? | 0.049 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.005 g |
| PUFA 18:3 ? | 0.14 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.005 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (14)
| Beta-carotene M | 5,626 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 12,198 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta ? | 0 mg |
| Tocopherol, gamma ? | 0.18 mg |
| Tocopherol, delta ? | 0 mg |
| Tocotrienol, alpha ? | 0 mg |
| Tocotrienol, beta ? | 0 mg |
| Tocotrienol, gamma ? | 0 mg |
| Tocotrienol, delta ? | 0 mg |
Sterols (1)
| Phytosterols ? | 9 mg |
|---|
Other components (12)
| Water C | 91.4 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.7 g |
| Theobromine Z | 0 mg |
| Energy C | 97 kJ |
| Vitamin A, IU ? | 9,377 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 194 µg |
| Betaine I | 103 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 27 kcal |
| Protein | 2.9 g |
| Carbohydrates | 2.4 g |
| Fat | 0.62 g |
| Fiber | 1.6 g |
| Sugars | 0.42 g |
| Sodium | 111 mg |
Other forms of Spinach
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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 |
| 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 |
|---|---|---|---|---|
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Water convolvulus,raw Raw | 19 | 2.6 g | 3.1 g | 0.2 g |
| Pokeberry shoots, (poke), raw Raw | 23 | 2.6 g | 3.7 g | 0.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Spinach, raw vs Asparagus, rawSpinach, raw vs Romaine lettuce, rawSpinach, raw vs Kale, raw
Frequently asked questions
How many calories are in raw spinach?
100 g of raw spinach has 23 kcal. 1 cup (30 g): about 7 kcal. 1 leaf (10 g): about 2 kcal. 1 package, 10 oz (284 g): about 65 kcal.
How much protein is in raw spinach?
Raw spinach contains 2.9 g of protein per 100 g (6% of the 50 g Daily Value), or 0.86 g in 1 cup (30 g). About 39% 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 raw spinach?
Raw spinach has 3.6 g of total carbohydrates per 100 g, including 2.2 g of fiber and 0.42 g of sugars.
How much fat is in raw spinach?
Raw spinach contains 0.39 g of fat per 100 g, of which 0.063 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (402% DV), Vitamin A (52% DV), Folate (B9) (49% DV), manganese (39% DV) and Vitamin C (31% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw spinach?
100 g contains 79 mg of sodium, 3% of the 2,300 mg Daily Value.
Does spinach have the same nutrition raw and cooked?
No. Per 100 g, spinach, raw has 23 kcal, while spinach, cooked, boiled, drained, without salt 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 168462. 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.