How Many Calories in Spinach? Nutrition Facts & Macros
A bunch of raw spinach (180g) has 41 calories
Protein 5.1g · Carbs 6.5g · Fat 0.7g
Spinach is one of the most nutrient-dense leafy greens available — packed with iron, calcium, vitamins A, C, and K, yet extremely low in calories. Whether you're building salads, adding to smoothies, or cooking as a side dish, spinach delivers exceptional micronutrition per calorie. Here's everything you need to know about spinach calories and macros, based on USDA data. Raw spinach is about 91% water, with the rest being a concentrated source of vitamins and minerals.
96 kJ · per 100g · Water: 91.4 g
Calorie Calculator: Spinach (Raw)
180 g Spinach (Raw) contains 41 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bunch (raw) | 41 kcal | 5.1g | 6.5g | 0.7g |
| Cup (raw) | 7 kcal | 0.9g | 1.1g | 0.1g |
| 100 grams | 23 kcal | 2.9g | 3.6g | 0.4g |
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Spinach (Raw) — Nutrition Facts
| Spinach (Raw) | per 100g |
|---|---|
| Calories | 23 kcal |
| Protein | 2.86 g |
| Fat | 0.39 g |
| Carbs | 3.63 g |
| Fiber | 2.2 g |
| Sugar | 0.42 g |
| Sodium | 79 mg |
| Potassium | 558 mg |
| Magnesium | 79 mg |
| Phosphorus | 49 mg |
| Vitamin C | 28.1 mg |
| Water | 91.4 g |
Source: USDA FoodData Central (FDC ID: 168462) · Data verified April 2026
Variations
Raw spinach
23 kcal per 100g — the baseline. 91% water content. Best for salads and smoothies.
Cooked (boiled)
23 kcal per 100g raw weight. Volume reduces ~85% when cooked. Cooking improves calcium and iron bioavailability by reducing oxalates.
Frozen spinach
29 kcal per 100g — slightly more concentrated than fresh due to partial dehydration during freezing. Retains most nutrients.
Dietary Perspectives
For Weight Loss
Spinach is one of the ultimate weight-loss foods at just 23 kcal per 100 g with 91.4% water content and 2.2 g of fiber. You can eat an enormous salad bowl (180 g, ~41 kcal) for fewer calories than a single apple. It provides 2.86 g of protein per 100 g — unusually high for a leafy green, boosting satiety further. Virtually unlimited consumption during calorie deficit.
For Athletic Performance
Spinach provides 2.86 g of protein per 100 g — modest for athletic needs but valuable as a micronutrient powerhouse. It contains 558 mg of potassium per 100 g (more than banana), 79 mg of magnesium, and 2.71 mg of iron — all critical for athletic performance. The nitrate content has been studied for improving exercise efficiency, similar to beetroot. Best consumed as a regular dietary component rather than immediate training fuel.
For Keto
One of the most keto-friendly vegetables — spinach has only 1.4 g of net carbs per 100 g (3.63 g carbs − 2.2 g fiber). You can eat a massive 300 g serving and still consume only 4.3 g of net carbs. With 558 mg of potassium per 100 g, spinach helps maintain electrolyte balance — particularly important on a ketogenic diet where electrolyte depletion is common.
Frequently Asked Questions
How many calories are in spinach?
Raw spinach contains only 23 calories per 100g. A large bunch (180g) has about 41 calories. One cup of raw spinach (~30g) has just 7 calories. Most of the calories come from protein (2.86g) and carbohydrates (3.63g), with almost no fat (0.39g).
How much protein is in spinach?
Raw spinach contains 2.86g of protein per 100g — one of the highest among leafy greens. A 180g bunch provides about 5.1g of protein. While not a primary protein source, adding spinach to meals boosts protein intake with virtually no calorie cost.
Is spinach good for weight loss?
Spinach is one of the best foods for weight loss. At just 23 calories per 100g with 91.4% water content and 2.2g of fiber, you can eat large volumes without meaningful calorie impact. A full 180g bunch has only 41 calories while providing significant vitamins and minerals.
How much iron is in spinach?
Spinach contains 2.71mg of iron per 100g — one of the highest among vegetables. A 180g bunch provides about 4.9mg, roughly 27% of the daily value. Note that spinach iron is non-heme (plant-based), which is less absorbable than heme iron from meat. Pair with vitamin C to improve absorption.
Raw vs cooked spinach — what is the difference?
Raw spinach has 23 kcal per 100g while cooked spinach has about 23 kcal per 100g as well — the difference is volume. Cooking reduces spinach volume by about 80-90%, so a cup of cooked spinach (180g) has far more nutrients than a cup of raw spinach (30g). Cooking also reduces oxalates, improving calcium and iron absorption.
How many carbs are in spinach?
Raw spinach has 3.63g of total carbohydrates per 100g, with 2.2g coming from fiber. That leaves only 1.43g of net carbs per 100g — one of the lowest among all vegetables, making spinach excellent for low-carb and keto diets.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach (Raw) | 23 | 2.86g | 3.63g | 0.39g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Cabbage | 25 | 1.28g | 5.8g | 0.1g |
| Kale | 35 | 2.92g | 4.42g | 1.49g |
| Lettuce (Romaine) | 17 | 1.23g | 3.29g | 0.3g |
per 100g
Per 100g, raw spinach has just 23 kcal — even lower than broccoli (34 kcal) and cabbage (25 kcal). Despite being ultra-low-calorie, it provides 2.86g of protein per 100g, which is high for a leafy vegetable.
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