Calories in Spinach,
Spinach Nutrition

How many calories in Spinach? See below, the Spinach calories for the different serving sizes. We provide you with the Spinach nutrition facts and the health benefits of Spinach to help you to lose weight and eat a healthy diet.

This edible green leaved plant was originally from Asia. This vegetable is bursting with nutritious goodness. It provides an excellent source of vitamins A, B9 (folate or folic acid), C, E and K. Also as you’d expect from a certain famous popular television programme, it is high in iron and also a good source of calcium and lutein. Minerals include selenium, zinc and manganese but there are many more.

Lutein is a carotenoid, and is believed to protect against age related macular degeneration which can affect our eyesight.

Given this vegetable’s high flavonoid and carotenoid content, it is believed to have both anti-cancer and anti-inflammatory benefits. Other Spinach benefits include maintaining good bone health.

Below we provide two calorie tables showing the calorie content for both raw and cooked Spinach. In addition we have a nutrition table. Compare the nutrition and calories in Spinach with the other vegetable varieties.

All of our calorie and nutrition data is provided by the US Department of Agriculture.

Enjoy losing weight with our Spinach diet recipes below

Calories in Spinach

Calories in Spinach, Raw

Refuse: 28% (Large stems and roots)
Scientific Name: Spinacia oleracea
Serving SizeCalories per Serving
100 grams23 kcal (97 kJ)
1 cup, 30 grams7 kcal (29 kJ)
1 bunch, 340 grams78 kcal (330 kJ)
1 leaf, 10 grams2 kcal (10 kJ)
1 package (10 oz), 284 grams65 kcal (275 kJ)

Calories in Spinach, Cooked, Boiled, Drained

Refuse: 0%
Serving SizeCalories per Serving
100 grams23 kcal (96 kJ)
1 cup, 180 grams41 kcal (173 kJ)

Spinach Nutrition Facts

Spinach Raw and Cooked
Nutritional value per 100 g (3.5 oz)
Proximates:
NutrientsSpinach, rawSpinach, cooked, boiled, drained, without salt
Water91.40 g91.21 g
Energy97 kJ (23 kcal)96 kJ (23 kcal)
Carbohydrates3.63 g3.75 g
Fiber2.2 g2.4 g
Sugars0.42 g0.43 g
Total Fat:0.39 g0.26 g
Cholesterol0 mg0 mg
Protein2.86 g2.97 g
Minerals:
Calcium, Ca99 mg (10 %)136 mg (14 %)
Iron, Fe2.71 mg (15 %)3.57 mg (20 %)
Magnesium, Mg79 mg (20 %)87 mg (22 %)
Phosphorus, P49 mg (5 %)56 mg (6 %)
Potassium, K558 mg (12 %)466 mg (10 %)
Sodium, Na79 mg (3 %)70 mg (3 %)
Zinc, Zn0.53 mg (4 %)0.76 mg (5 %)
Copper, Cu0.130 mg (7 %)0.174 mg (9 %)
Manganese, Mn0.897 mg (45 %)0.935 mg (47 %)
Selenium, Se1.0 mcg (1 %)1.5 mcg (2 %)
Vitamins:
Vitamin C28.1 mg (47 %)9.8 mg (16 %)
Thiamine (Vit. B1)0.078 mg (5 %)0.095 mg (6 %)
Riboflavin (Vit. B2)0.189 mg (11 %)0.236 mg (14 %)
Niacin (Vit. B3)0.724 mg (3 %)0.490 mg (2 %)
Pantothenic acid (B5)0.065 mg (1 %)0.145 mg (1 %)
Vitamin B60.195 mg (10 %)0.242 mg (12 %)
Folate (Vit. B9)194 mcg (49 %)146 mcg (37 %)
Vitamin B120 mcg (0 %)0 mcg (0 %)
Vitamin A9377 IU (188 %)10481 IU (210 %)
Vitamin E2.03 mg (10 %)2.08 mg (10 %)
Vitamin K482.9 mcg (604 %)493.6 mcg (617 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko





Spinach Recipes

Frittata Recipe With Spinach

Breakfast Frittata Recipe with Spinach
This delicious frittata recipe takes only 20 min to cook and provides 200 calories and 3g of net carbs. It is a good source of vitamin A, vitamin C, folate, iron, riboflavin, magnesium and manganese. Also, it is high in fiber, protein, calcium and low in GI.


Spinach Soup Recipe

Spinach Soup Recipe
This tasty gourmet spinach soup takes just 20 min to make. It is full of nutrients such as vitamin A, C, folate and manganese. There are only 106 kcal and 4g of net carbs in one serving. The recipe is low in fat, cholesterol, carbs and high in fiber.


Lamb and Spinach Curry

Lamb and Spinach Curry with Cauliflower Rice

This Indian lamb curry recipe will be a hit with all your family. One serving contains 326 calories. Preparation and cooking time is 1 hour 10 min. The recipe bursts with good nutrition. It is diabetes appropriate, low in carbs, GI, calories, sodium and is high in fiber, potassium, protein.


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