Spinach (raw) nutrition facts
Per 1 cup · 30 g
of a 2,000 cal day
- Protein0.9g40% of calories
- Carbs1.1g49% of calories
- Fat0.1g10% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Spinach (raw) (1 cup, 30 g) has 6.9 calories, with 0.9 g of protein, 1.1 g of carbohydrates and 0.1 g of fat. Most of its energy comes from carbs (49% of calories). It is high in Vitamin K (121% DV).
High in
20%+ of the daily value
- Vitamin K121%
Good source of
10–19% of the daily value
- Vitamin A16%
- Folate (B9)15%
- Iron10%
- Manganese12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (30 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 141 μg | 16% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 145 μg | 121% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 58 μg | 15% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0 mg | 0% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30 mg | 3% |
| Iron | 1 mg | 10% |
| Potassium | 167 mg | 4% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 15 mg | 2% |
| Zinc | 0.2 mg | 1% |
| Copper | 0 mg | 4% |
| Manganese | 0.3 mg | 12% |
| Selenium | 0.3 μg | 1% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 1,688 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted)34
- Spinach (frozen, chopped or leaf, cooked, boiled, drained, salted)34
- Spinach (frozen, chopped or leaf)29
- Marketside Fresh Spinach24
- Spinach (raw)23
- Spinach (cooked, boiled, drained, unsalted)23
- Spinach (cooked, boiled, drained, salted)23
Similar foods
45 calSpinach (frozen, chopped or leaf)1 cup+38 cal
41 calSpinach (cooked, boiled, drained, unsalted)1 cup+34 cal
65 calSpinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted)1 cup+58 cal
41 calSpinach (cooked, boiled, drained, salted)1 cup+34 cal
65 calSpinach (frozen, chopped or leaf, cooked, boiled, drained, salted)1 cup+58 cal
20 calMarketside Fresh Spinach4 cups+13 cal
Burning 7 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 1minWalking (3.5 mph)
- 1minCycling (moderate)
- 1minRunning (6 mph)
- 1minSwimming laps
Common questions
How many calories are in Spinach (raw)?
One serving of Spinach (raw) (1 cup) has 6.9 calories, which works out to 23 calories per 100 g. That is about 0.3% of a 2,000-calorie day.
Is Spinach (raw) high in protein?
Not especially. It has 0.9 g of protein per serving, and protein supplies 40% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spinach (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 0.4 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach (raw)?
24 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Spinach (raw)?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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