Spinach Calories & Nutrition

A leafy green packed with iron, magnesium, and folate. Bulks up meals for almost no calorie cost.

Calories

per 1 cup raw

Protein

0.9g

Carbs

1.1g

Fat

0.1g

Macro split

Protein 40%Carbs 49%Fat 10%

Calories in Spinach by serving size

Serving	Cal	Protein	Carbs	Fat
1 cup raw (30g)	7	0.9g	1.1g	0.1g
100 g (100g)	23	2.9g	3.6g	0.4g
1 cup cooked (180g)	41	5.2g	6.5g	0.7g
1 oz baby spinach (28g)	6	0.8g	1g	0.1g

Per 1 cup raw (30g)

Fiber0.7g

Sugar0.1g

Sodium23.7mg

Potassium167.4mg

Very high iron content for a vegetable

Excellent potassium, magnesium, and folate

Tiny calorie cost — bulks up smoothies and salads

Want to know how many calories you should eat per day? Use our free calculators to find your daily target.

How many calories in spinach?+

About 7 calories per cup of raw spinach, or 41 calories per cup of cooked spinach (it wilts dramatically).

Is raw or cooked spinach better?+

Both have benefits. Raw retains vitamin C and folate. Cooked spinach concentrates iron and absorbable carotenoids — and you can eat much more of it.

1 cup chopped

1 cup chopped

1 cup chopped

LunoMeal's AI logs the calories and macros of any meal from a single photo. Free on iPhone.