Nutrition facts · Vegetables
Calories in Spinach
Raw spinach has 23 calories per 100 g, and 1 cup (30 g) has about 7 calories. Most of its calories come from carbohydrates and protein, with 3.6 g of carbs (2.2 g of it fiber) and 2.9 g of protein per 100 g, while fat is only 0.4 g.
Calories come from: Carbs 49% · Fat 12% · Protein 39%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 23 kcal | 2.9 g | 3.6 g | 0.4 g |
| 1 cup | 30 g | 7 kcal | 0.9 g | 1.1 g | 0.1 g |
| 1 leaf | 10 g | 2 kcal | 0.3 g | 0.4 g | 0 g |
| 1 bunch | 340 g | 78 kcal | 9.7 g | 12.3 g | 1.3 g |
| 1 package (10 oz) | 284 g | 65 kcal | 8.1 g | 10.3 g | 1.1 g |
Full nutrition (Per 100 g)
| Calories | 23 kcal |
|---|---|
| Protein | 2.9 g |
| Carbohydrates | 3.6 g |
| of which sugars | 0.4 g |
| Fiber | 2.2 g |
| Fat | 0.4 g |
| of which saturated | 0.1 g |
| Sodium | 79 mg |
What changes the calories
- Cooking shrinks spinach dramatically as it loses water, so a cup of cooked spinach holds far more leaves and far more calories than a cup of raw.
- Sautéing or creaming spinach adds the calories of the oil, butter or cream used, which can easily outweigh the spinach itself.
- Packed versus loosely filled cups change how many grams you actually get, so cup measures of raw leaves vary a lot.
- Thawed frozen spinach that isn't squeezed dry carries extra water weight, which affects gram-based logging but not the spinach's own calories.
Tips for logging it accurately
- Weigh spinach on a kitchen scale and log it by grams instead of by cups, since leaf volume is unreliable.
- Log the form you actually weighed: if you weighed it raw before cooking, use the raw entry; if you weighed it after cooking, choose a cooked spinach entry.
- Log cooking oil, butter, cheese and dressings separately, or snap a photo of your meal in BerryFit to capture the spinach and its toppings together.
Log Spinach in seconds
Snap a photo of your meal or search for Spinach in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of raw spinach?
One cup of raw spinach (30 g) has about 7 calories, with 0.9 g of protein, 1.1 g of carbs and 0.1 g of fat.
How many calories are in a bag of spinach?
A 10 oz package (284 g) of raw spinach has about 65 calories. A whole bunch (340 g) has about 78 calories.
Does cooked spinach have more calories than raw?
Gram for gram it stays similar, but cooking removes water and shrinks the leaves, so a cup of cooked spinach contains much more spinach and more calories than a cup of raw. Any oil or butter used adds its own calories.
How much protein is in spinach?
Raw spinach has 2.9 g of protein per 100 g, which is a large share of its small calorie count, though the total amount per typical serving is modest.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Spinach, raw, FDC ID 168462); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
