Spinach calories & macros
23 calories per 100 g · 7 calories per 1 cup (30 g). Spinach (raw).
Spinach is nearly free on a calorie budget: a full cup of raw leaves is only about 7 calories. It cooks down dramatically, so a large handful stirred into a dish barely moves the total while adding iron, folate, and vitamin K. It is one of the easiest ways to add volume and nutrients to almost any meal.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup (30 g) |
|---|---|---|
| Calories | 23 | 7 |
| Protein | 2.9 g | 0.9 g |
| Carbohydrate | 3.6 g | 1.1 g |
| Fat | 0.4 g | 0.1 g |
| Fiber | 2.2 g | 0.7 g |
| Sugar | 0.4 g | 0.1 g |
Source: USDA FoodData Central #168462 (Spinach, raw). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put spinach in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
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Frequently asked
How many calories in a cup of spinach?
A cup of raw spinach (30 g) has about 7 calories. Even a cup of cooked spinach is only around 41 calories.
Is spinach good for weight loss?
Ideal for it. Spinach adds bulk, fiber, and micronutrients to meals for almost no calories, helping you feel full while eating less energy overall.