Spinach Nutrition Facts: Calories, Vitamins & Minerals
Spinach nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 80 g |
|---|---|---|
| Calories | 23 kcal | 18 kcal |
| Energy (kilojoules) | 96 kJ | 77 kJ |
| Protein | 2.9 g | 2.3 g |
| Fat | 0.4 g | 0.3 g |
| incl. saturated | 0.1 g | 0.1 g |
| Total carbohydrates | 3.6 g | 2.9 g |
| incl. sugars | 0.4 g | 0.3 g |
| incl. fiber | 2.2 g | 1.8 g |
| Salt | 0.2 g | 0.2 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
23 kcal (96 kJ) per 100 g · P/F/C 2.9/0.4/3.6 g
Serving (80 g) — 18 kcal (77 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is spinach healthy?
Yes. On its nutrient profile, spinach is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 23 kcal per 100 g, so an 80 g serving is 18 kcal.
- Counts toward your fruit and vegetables: an 80 g serving is 20% of the 400 g a day the WHO advises.
A typical serving is 80 g: 18 kcal, 2.3 g protein, 0.3 g fat and 2.9 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Spinach is a leafy green with vitamin K, folate and magnesium. It has iron, but plant iron is absorbed less well than iron from meat.
protein 56%fat 17%carbs 27%
Vitamins and minerals in spinach
Per 100 g, the standouts are vitamin K — 483 mcg, 403% of the Daily Value (#1 of 29 in our vegetables section); vitamin A — 469 mcg, 52% of the Daily Value (#3 of 29 in our vegetables section); folate — 194 mcg, 49% of the Daily Value (#1 of 29 in our vegetables section).
| Nutrient | Per 100 g | Serving: 80 g | % DV |
|---|---|---|---|
| Vitamin A | 469 mcg | 375 mcg | 42% |
| Vitamin C | 28 mg | 22 mg | 25% |
| Vitamin E | 2 mg | 1.6 mg | 11% |
| Vitamin K | 483 mcg | 386 mcg | 322% |
| Thiamin (B1) | 0.08 mg | 0.06 mg | 5% |
| Riboflavin (B2) | 0.19 mg | 0.15 mg | 12% |
| Niacin (B3) | 0.72 mg | 0.58 mg | 4% |
| Vitamin B6 | 0.2 mg | 0.16 mg | 9% |
| Folate (B9) | 194 mcg | 155 mcg | 39% |
| Potassium | 558 mg | 446 mg | 9% |
| Calcium | 99 mg | 79 mg | 6% |
| Magnesium | 79 mg | 63 mg | 15% |
| Phosphorus | 49 mg | 39 mg | 3% |
| Iron | 2.7 mg | 2.2 mg | 12% |
| Zinc | 0.53 mg | 0.42 mg | 4% |
| Copper | 0.13 mg | 0.1 mg | 12% |
| Manganese | 0.9 mg | 0.72 mg | 31% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Spinach, raw” (FDC ID 168462, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Spinach calories by weight, 50–300 g
150 g of spinach has 35 calories and 200 g has 46. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 12 | 1.5 / 0.2 / 1.8 | 1.1 |
| 80 g — typical serving | 18 | 2.3 / 0.3 / 2.9 | 1.8 |
| 100 g | 23 | 2.9 / 0.4 / 3.6 | 2.2 |
| 150 g | 35 | 4.4 / 0.6 / 5.4 | 3.3 |
| 200 g | 46 | 5.8 / 0.8 / 7.2 | 4.4 |
| 250 g | 58 | 7.3 / 1 / 9 | 5.5 |
| 300 g | 69 | 8.7 / 1.2 / 11 | 6.6 |
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Spinach: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Spinach | 23 | 2.9 / 0.4 / 3.6 |
| Spinach, boiled | 23 | 3 / 0.3 / 3.8 |
| Creamed spinach | 90 | 3.5 / 7 / 5 |
Calories in dishes with spinach
| Dish | Serving | Kcal per serving | Spinach in it |
|---|---|---|---|
| Palak paneer | 270 g | 389 | ≈121 g |
| Spanakopita (spinach and feta pie) | 180 g | 385 | ≈62 g |
| Green shakshuka | 260 g | 309 | ≈81 g |
| Cream of spinach soup | 350 g | 224 | ≈100 g |
| Spinach and feta omelette | 220 g | 359 | ≈41 g |
| Eggs Florentine | 230 g | 439 | ≈40 g |
| Vegetable pakora | 150 g | 296 | ≈21 g |
| Ricotta and spinach cannelloni | 300 g | 381 | ≈41 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Spinach: swaps and alternatives
No need to swap: spinach already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.4 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 80 g, a typical serving of spinach.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Spinach | A | 18 | 2.3 | 1.8 |
| Mushrooms | A | 18 | 2.5 | 0.8 |
| Asparagus | A | 18 | 1.9 | 1.6 |
| Cauliflower | A | 20 | 1.4 | 1.8 |
Spinach vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Zucchini | 17 | 1.2 / 0.3 / 3.2 |
| Cherry Tomatoes | 18 | 0.9 / 0.2 / 3.9 |
| Tomatoes | 20 | 1.1 / 0.2 / 4.9 |
| Spinach | 23 | 2.9 / 0.4 / 3.6 |
| Arugula | 25 | 2.6 / 0.7 / 3.7 |
| Bell Pepper | 27 | 1.3 / 0.1 / 7.2 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
Spinach: head-to-head comparisons
FAQ
How many calories are in 100 g of spinach?
100 g of spinach has 23 calories, with 2.9 g protein, 0.4 g fat and 3.6 g carbohydrates (2.2 g fiber).
How many calories are in a serving of spinach?
An 80 g serving has 18 calories: 2.3 g protein, 0.3 g fat and 2.9 g carbs.
What are the macros of spinach?
Per 100 g: 2.9 g protein, 3.6 g carbs and 0.4 g fat. By calories that's about 56% protein, 27% carbs and 17% fat.
What vitamins and minerals are in spinach?
Per 100 g, spinach is richest in vitamin K (483 mcg, 403% DV), vitamin A (469 mcg, 52% DV), folate (194 mcg, 49% DV) — from USDA FoodData Central record 168462.
How much fiber is in spinach?
100 g of spinach has 2.2 g of fiber; a 80 g serving has 1.8 g — 7% of the 25 g a day the WHO recommends.
How do the calories in spinach change with the type and cooking method?
Per 100 g it ranges from 23 kcal (spinach) to 90 kcal (creamed spinach).
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