Calories in Épinards, brut
Generic food Raw Légumes
Épinards, brut contains 23 kcal per 100 g. A typical serving of 1 tasse (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 légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 402 % of the Daily Value for Vitamine K, 52 % of the Daily Value for Vitamine 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 % |
| Vitamine A ? | 469 µg | 52 % |
| Vitamine C ? | 28,1 mg | 31 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E ? | 2 mg | 14 % |
| Vitamine K ? | 483 µg | 402 % |
| Thiamine (B1) ? | 0,078 mg | 7 % |
| Riboflavine (B2) ? | 0,19 mg | 15 % |
| Niacine (B3) ? | 0,72 mg | 5 % |
| Acide pantothénique (B5) ? | 0,065 mg | 1 % |
| Vitamine B6 ? | 0,2 mg | 11 % |
| Folate (B9) C | 194 µg | 49 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline I | 19,3 mg | 4 % |
| Calcium ? | 99 mg | 8 % |
| Fer ? | 2,7 mg | 15 % |
| Magnésium ? | 79 mg | 19 % |
| Phosphore ? | 49 mg | 4 % |
| Potassium ? | 558 mg | 12 % |
| Zinc ? | 0,53 mg | 5 % |
| Cuivre ? | 0,13 mg | 14 % |
| Manganèse ? | 0,9 mg | 39 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Sugars0,42 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
- Fat0,39 gabove the median for légumes et produits végétaux (median 0,3 g)
- Saturated fat0,063 gabove the median for légumes et produits végétaux (median 0,052 g)
- Sodium79 mgabove the median for légumes et produits végétaux (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)
| Graisses monoinsaturées C | 0,01 g |
|---|---|
| Graisses polyinsaturées C | 0,17 g |
Sugars and starch (6)
| Sucre ? | 0,07 g |
|---|---|
| Glucose ? | 0,11 g |
| Fructose ? | 0,15 g |
| Lactose ? | 0 g |
| Maltose ? | 0 g |
| Galactose ? | 0,1 g |
Amino acids (18)
| Tryptophane ? | 0,039 g |
|---|---|
| Thréonine ? | 0,12 g |
| Isoléucine ? | 0,15 g |
| Leucine ? | 0,22 g |
| Lysine ? | 0,17 g |
| Méthionine ? | 0,053 g |
| Cystine ? | 0,035 g |
| Phénylalanine ? | 0,13 g |
| Tyrosine ? | 0,11 g |
| Valine ? | 0,16 g |
| Arginine ? | 0,16 g |
| Histidine ? | 0,064 g |
| Alanine ? | 0,14 g |
| Acide aspartique ? | 0,24 g |
| Acide glutamique ? | 0,34 g |
| Glycine ? | 0,13 g |
| Proline ? | 0,11 g |
| Sérine ? | 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 |
| Acide linoléique (oméga-6, 18:2) ? | 0,026 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| CFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0,01 g |
| CFA 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)
| Bêta-carotène M | 5 626 µg |
|---|---|
| Lycopène M | 0 µg |
| Lutéine + zéaxanthine M | 12 198 µg |
| Rétinol Z | 0 µg |
| Carotène, alpha M | 0 µg |
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
| Cryptoxanthine, bêta M | 0 µg |
| Tocophérol, bêta ? | 0 mg |
| Tocophérol, gamma ? | 0,18 mg |
| Tocophérol, delta ? | 0 mg |
| Tocotriénol, alpha ? | 0 mg |
| Tocotriénol, bêta ? | 0 mg |
| Tocotriénol, gamma ? | 0 mg |
| Tocotriénol, delta ? | 0 mg |
Sterols (1)
| Phytostérols ? | 9 mg |
|---|
Other components (12)
| Eau C | 91,4 g |
|---|---|
| Alcool ? | 0 g |
| Caféine Z | 0 mg |
| Cendres ? | 1,7 g |
| Théobromine Z | 0 mg |
| Énergie C | 97 kJ |
| Vitamine A, UI ? | 9 377 IU |
| Acide folique Z | 0 µg |
| Folate, nourriture ? | 194 µg |
| Bétaïne I | 103 mg |
| Vitamine E, ajoutée Z | 0 mg |
| Vitamine B-12, ajoutée 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 Épinards
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, maturité | 22 | 2,9 g | 2,6 g | 0,6 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 |
|---|---|---|---|---|
| Asperges, brut Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Laitue romaine, brut Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Choux-fleur, brut Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Brocoli, brut Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Champignons blancs, brut Raw | 22 | 3,1 g | 3,3 g | 0,34 g |
| Céleri, brut Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Convolvulus d'eau, brut Raw | 19 | 2,6 g | 3,1 g | 0,2 g |
| Tours de pokeberry, (poke), brut 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: Épinards, brut vs Asperges, brutÉpinards, brut vs Laitue romaine, brutÉpinards, brut vs Kale, brut
Frequently asked questions
How many calories are in raw épinards?
100 g of raw épinards has 23 kcal. 1 tasse (30 g): about 7 kcal. 1 feuille (10 g): about 2 kcal. 1 emballage, 10 oz (284 g): about 65 kcal.
How much protein is in raw épinards?
Raw épinards contains 2,9 g of protein per 100 g (6 % of the 50 g Daily Value), or 0,86 g in 1 tasse (30 g). About 39 % 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 raw épinards?
Raw épinards 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 épinards?
Raw épinards 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 épinards contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (402 % DV), Vitamine A (52 % DV), Folate (B9) (49 % DV), manganèse (39 % DV) and Vitamine C (31 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw épinards?
100 g contains 79 mg of sodium, 3 % of the 2,300 mg Daily Value.
Does épinards have the same nutrition raw and cooked?
No. Per 100 g, épinards, brut has 23 kcal, while épinards, cuits, bouillie, égouttés, sans sel 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 1 avril 2019. 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: SR Legacy, record 168462. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.