Spinach Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 23

Calories from Fat 4

% Daily Value*

Total Fat 0.4g1%

Total Carbohydrate 3.6g1%

Dietary Fiber 2.2g8%

Sugars 0.4g1%

Protein 2.9g6%

Sodium 79mg3%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 2.9g

Carbs 3.6g

Fat 0.4g

Source: USDA FoodData Central.

100 g

23 kcal 2.9g protein 3.6g carbs 0.4g fat

1 cup raw (30 g)

7 kcal 0.9g protein 1.1g carbs 0.1g fat

1 cup cooked (180 g)

41 kcal 5.2g protein 6.5g carbs 0.7g fat

1 handful (25 g)

6 kcal 0.7g protein 0.9g carbs 0.1g fat

Spinach FAQ

Is spinach good for weight loss?

Yes — spinach is a top weight loss food. With only 23 calories per 100 g, you can eat huge portions. Its thylakoids have been shown to reduce cravings and increase satiety hormones.

Is spinach high in protein?

For a vegetable, spinach has decent protein at 2.9 g per 100 g. However, you'd need to eat very large quantities for meaningful protein. It's best used as a nutrient-dense addition alongside protein sources.

How many calories are in spinach?

Raw spinach has only 23 calories per 100 g. One cup of raw spinach (30 g) has just 7 calories. Cooked spinach has about 23 calories per 100 g as well.

Is spinach a superfood?

Yes. Spinach is extremely nutrient-dense — packed with iron, calcium, vitamins A, C, K, folate, magnesium, and antioxidants like lutein. It's one of the most nutritious vegetables.

Is spinach keto-friendly?

Yes. With only 1.4 g of net carbs per 100 g, spinach is one of the most keto-friendly vegetables. Add it to eggs, salads, or sauté with butter.

Is raw or cooked spinach healthier?

Both have benefits. Cooking increases absorption of iron, calcium, and beta-carotene. Raw spinach retains more vitamin C and folate. Eat both for maximum nutrition.

How much iron is in spinach?

Spinach has 2.7 mg of iron per 100 g. However, it's non-heme iron with lower absorption. Eat with vitamin C (lemon juice) to boost iron absorption by up to 6x.

Can I eat spinach every day?

Yes, for most people. However, spinach is high in oxalates, which can contribute to kidney stones in susceptible individuals. If you have kidney stone history, alternate with other greens.

Does spinach have calcium?

Spinach contains 99 mg of calcium per 100 g. However, only about 5% is absorbed due to oxalates. For calcium, kale and bok choy are better sources with higher bioavailability.

Is spinach good for your eyes?

Yes. Spinach is rich in lutein and zeaxanthin, antioxidants that protect against age-related macular degeneration and cataracts. Cooking with a little fat improves absorption.

Fresh vs frozen spinach — which is better?

Nutritionally, frozen spinach is comparable to fresh and often more practical. It's frozen at peak freshness and works great in cooked dishes, smoothies, and sauces.

How much spinach should I eat per day?

A good target is 100-150 g of fresh spinach (or 1/2 cup cooked) per day. This provides significant vitamins and minerals without excessive oxalate intake.