Calories in Épinards, maturité
Generic food Légumes
Épinards, maturité contains 22 kcal per 100 g. A typical serving of montant de référence, 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 légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 34 % of the Daily Value for Vitamine A, 34 % of the Daily Value for Vitamine 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 % |
| Vitamine A C | 306 µg | 34 % |
| Vitamine C M | 30,3 mg | 34 % |
| Thiamine (B1) M | 0,076 mg | 6 % |
| Riboflavine (B2) M | 0,19 mg | 15 % |
| Niacine (B3) M | 0,51 mg | 3 % |
| Vitamine B6 M | 0,21 mg | 13 % |
| Biotine (B7) M | 4,3 µg | 14 % |
| Folate (B9) M | 113 µg | 28 % |
| Calcium M | 66,6 mg | 5 % |
| Fer M | 1,1 mg | 6 % |
| Magnésium M | 93 mg | 22 % |
| Phosphore M | 40,6 mg | 3 % |
| Potassium M | 460 mg | 10 % |
| Zinc M | 0,42 mg | 4 % |
| Cuivre M | 0,079 mg | 9 % |
| Manganèse M | 0,43 mg | 19 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Fiber1,6 gin the lowest quarter of légumes et produits végétaux (median 2,2 g)
- Fat0,6 gin the top quarter of légumes et produits végétaux (median 0,3 g)
- Sodium107 mgabove the median for légumes et produits végétaux (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)
| Bêta-carotène M | 3 670 µg |
|---|---|
| Lycopène M | 0 µg |
| Lutéine + zéaxanthine M | 7 920 µg |
| Carotène, alpha M | 0 µg |
| Carotène, gamma M | 0 µg |
| Zéaxanthine M | 466 µg |
| Cryptoxanthine, bêta M | 10 µg |
| Lutéine M | 7 450 µg |
| cis-Lutéine/Zéaxanthine M | 0 µg |
| Cryptoxanthine, alpha M | 0 µg |
Other components (3)
| Eau M | 92,4 g |
|---|---|
| Nitrogène M | 0,47 g |
| Cendres M | 1,4 g |
Other forms of Épinards
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Épinards, brut Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Épinards, cuits, bouillie, égouttés, sans sel Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Épinards, en conserve, emballage régulier, solides et liquides Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Épinards, en conserve, emballage régulier, matières solides drainées Canned | 23 | 2,8 g | 3,4 g | 0,5 g |
| Épinards, congelés, hachés ou en feuilles, non préparé Frozen | 29 | 3,6 g | 4,2 g | 0,57 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, sans sel Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, en conserve, pas de sel ajouté, solides et liquides Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, avec sel Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, cuits, bouillie, égouttés, avec sel Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Épinards, bébé | 21 | 2,9 g | 2,4 g | 0,62 g |
| Épinards, frais, cuits, pas de gras ajouté Cooked | 33 | 3,4 g | 3,1 g | 0,7 g |
| Épinards, congelés, cuits, pas de gras ajouté 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 |
|---|---|---|---|---|
| Champignons, bouton blanc | 25 | 2,9 g | 4,1 g | 0,37 g |
| Champignons, crimini | 24 | 3,1 g | 4 g | 0,2 g |
| Champignons, portabella | 26 | 2,8 g | 4,7 g | 0,31 g |
| Cabine, kimchi | 15 | 1,1 g | 2,4 g | 0,5 g |
| Kimchi | 15 | 1,1 g | 2,4 g | 0,5 g |
| Laitue, salade aux légumes assortis, à l'exclusion des tomates et des carottes, pas de pansement | 23 | 1,2 g | 4,1 g | 0,19 g |
| Tomates, roma | 19 | 0,7 g | 3,8 g | 0,43 g |
| Champignons, 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 épinards?
100 g of épinards has 22 kcal. Montant de référence, racc (85 g): about 18 kcal.
How much protein is in épinards?
Épinards contains 2,9 g of protein per 100 g (6 % of the 50 g Daily Value), or 2,5 g in montant de référence, racc (85 g). About 42 % of its calories come from protein. Compared with other légumes et produits végétaux, that is above the median (median 2 g).
How many carbs are in épinards?
Épinards has 2,6 g of total carbohydrates per 100 g, including 1,6 g of fiber.
How much fat is in épinards?
Épinards contains 0,6 g of fat per 100 g.
What vitamins and minerals does épinards contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine A (34 % DV), Vitamine C (34 % DV), Folate (B9) (28 % DV), magnésium (22 % DV) and manganèse (19 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in épinards?
100 g contains 107 mg of sodium, 5 % of the 2,300 mg Daily Value.
Does épinards have the same nutrition not specified and raw?
No. Per 100 g, épinards, maturité has 22 kcal, while épinards, brut 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 28 octobre 2021. FoodFactly last checked it on 6 novembre 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 28 octobre 2021. Imported 6 novembre 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.