Calories in Spinach: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56% DV | 56% |
| Vitamin C | 14% DV | 14% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 5% DV | 5% |
| Vitamin K | 181% DV | 181% |
| Vitamin B6 | 6% DV | 6% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 15% DV | 15% |
| Calcium | 3% DV | 3% |
| Iron | 5% DV | 5% |
| Magnesium | 6% DV | 6% |
| Potassium | 4% DV | 4% |
| Zinc | 1% DV | 1% |
| Sodium | 1% DV | 1% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup raw (30g).
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Health Benefits of Spinach
How to Track Spinach Accurately
Accurately tracking spinach requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track spinach and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Spinach
| Serving | Weight | Calories |
|---|---|---|
| 1 cup raw (30g) | 30g | 7 |
| 1 cup cooked (180g) | 180g | 41 |
| 100g raw | 100g | 23 |
| 3 cups raw — 1 salad serving (90g) | 90g | 21 |
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Frequently Asked Questions
How many calories in Spinach?
Spinach contains 7 calories per 1 cup raw (30g). Per 100g, spinach provides approximately 23 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track spinach calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Spinach healthy?
Spinach provides 7 calories, 0.9g protein, 1.1g carbohydrates, and 0.1g fat per serving. Spinach delivers an extraordinary 181% of daily vitamin K per cup — more than any other common vegetable — which is essential for bone mineralization and blood clotting. Like all foods, spinach is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Spinach calories?
The most accurate way to track spinach is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies spinach from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.