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.

Calories in Spinach, Raw

Refuse: 28% (Large stems and roots)
Scientific Name: Spinacia oleracea

Serving Size	Calories per Serving
100 grams	23 kcal (97 kJ)
1 cup, 30 grams	7 kcal (29 kJ)
1 bunch, 340 grams	78 kcal (330 kJ)
1 leaf, 10 grams	2 kcal (10 kJ)
1 package (10 oz), 284 grams	65 kcal (275 kJ)

Calories in Spinach, Cooked, Boiled, Drained

Refuse: 0%

Serving Size	Calories per Serving
100 grams	23 kcal (96 kJ)
1 cup, 180 grams	41 kcal (173 kJ)

Spinach Nutrition Facts

Spinach Raw and Cooked

Nutritional value per 100 g (3.5 oz)
Proximates:
Nutrients	Spinach, raw	Spinach, cooked, boiled, drained, without salt
Water	91.40 g	91.21 g
Energy	97 kJ (23 kcal)	96 kJ (23 kcal)
Carbohydrates	3.63 g	3.75 g
Fiber	2.2 g	2.4 g
Sugars	0.42 g	0.43 g
Total Fat:	0.39 g	0.26 g
Cholesterol	0 mg	0 mg
Protein	2.86 g	2.97 g
Minerals:
Calcium, Ca	99 mg (10 %)	136 mg (14 %)
Iron, Fe	2.71 mg (15 %)	3.57 mg (20 %)
Magnesium, Mg	79 mg (20 %)	87 mg (22 %)
Phosphorus, P	49 mg (5 %)	56 mg (6 %)
Potassium, K	558 mg (12 %)	466 mg (10 %)
Sodium, Na	79 mg (3 %)	70 mg (3 %)
Zinc, Zn	0.53 mg (4 %)	0.76 mg (5 %)
Copper, Cu	0.130 mg (7 %)	0.174 mg (9 %)
Manganese, Mn	0.897 mg (45 %)	0.935 mg (47 %)
Selenium, Se	1.0 mcg (1 %)	1.5 mcg (2 %)
Vitamins:
Vitamin C	28.1 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 B6	0.195 mg (10 %)	0.242 mg (12 %)
Folate (Vit. B9)	194 mcg (49 %)	146 mcg (37 %)
Vitamin B12	0 mcg (0 %)	0 mcg (0 %)
Vitamin A	9377 IU (188 %)	10481 IU (210 %)
Vitamin E	2.03 mg (10 %)	2.08 mg (10 %)
Vitamin K	482.9 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

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