EatSeeNutrition information: spinach
| Nutrient | Carbs 100 g | % RI* | Handful of leaves (30 g) |
|---|---|---|---|
| Energy | 23 kcal96 kJ | 1% | 7 kcal29 kJ |
| Fat | 0.4 g | 1% | 0.1 g |
| of which saturated fatty acids | 0.1 g | 1% | <0.1 g |
| Carbs | 1.4 g | 1% | 0.4 g |
| of which sugars | 0.4 g | 0% | 0.1 g |
| Fiber | 2.2 g | - | 0.7 g |
| Protein | 2.9 g | 6% | 0.9 g |
| Salt | 0.2 g | 3% | 0.06 g |
| Water | 91.4 g | - | 27.4 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories does spinach have?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Handful of leaves30 g | 7 kcal | 0.9 g | 0.4 g | 0.1 g |
| 100 g | 23 kcal | 2.9 g | 1.4 g | 0.4 g |
Vitamins and minerals
Per 100 g, spinach is highest in vitamin K (644% DV), folate (97%), and vitamin A (59%). We show nutrients that provide at least 2% of the DV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 558 mg | 28% |
| Calcium | 99 mg | 12% |
| Magnesium | 79 mg | 21% |
| Phosphorus | 49 mg | 7% |
| Iron | 2.7 mg | 19% |
| Zinc | 0.5 mg | 5% |
| Vitamin C | 28.1 mg | 35% |
| Vitamin B1 (thiamin) | 0.08 mg | 7% |
| Vitamin B2 (riboflavin) | 0.19 mg | 14% |
| Vitamin B3 (niacin) | 0.7 mg | 4% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate | 194 µg | 97% |
| Vitamin A | 469 µg | 59% |
| Vitamin E | 2 mg | 17% |
| Vitamin K | 483 µg | 644% |
Spinach compared with other foods
Spinach has more calories per 100 g than 33% of the vegetables in our chart. Here’s how foods in the vegetables category with similar calorie counts compare (kcal per 100 g):
- Tomato18 kcal
- Sauerkraut19 kcal
- Green bell pepper20 kcal
- Mushrooms22 kcal
- Spinach23 kcal
- Cauliflower25 kcal
- White cabbage25 kcal
- Yellow bell pepper27 kcal
- Red cabbage31 kcal
Spinach in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 1: green smoothie with spinach, pear, and ginger
- 1500 kcal meal plan - day 1: green smoothie with spinach, pear, and ginger
- 1800 kcal meal plan - day 6: pasta with ricotta, spinach, and cherry tomatoes
- Vegetarian meal plan - day 2: chickpea and spinach curry with millet
Recipes with this ingredient
- Spinach and feta pancakes – about 456 kcal per serving
- Green shakshuka with spinach and feta - about 409 kcal per serving
- Spinach toast with a poached egg — about 427 kcal per serving
- Baked cauliflower with egg, spinach, and cheese - about 527 kcal per serving
- Pasta with ricotta, spinach, and cherry tomatoes — about 584 kcal per serving
- Chickpea and spinach curry with millet – about 610 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Spinach, raw” (NDB 11457). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.