Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Spinach?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 7 kcal | 0.8g |
| 100g | 23 kcal | 2.9g |
A spinach contains 23 calories per 100g. A typical 1 cup (30g) provides about 7 calories. Spinach is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Spinach Nutrition Facts
| Nutrient | Per 100g | Per serving (30g) |
|---|---|---|
| Calories | 23 kcal | 7 kcal |
| Protein | 2.9g | 0.9g |
| Carbohydrates | 3.6g | 1.1g |
| of which Sugars | 0.4g | 0.1g |
| Fat | 0.4g | 0.1g |
| of which Saturates | 0.1g | 0.0g |
| Fibre | 2.2g | 0.7g |
| Sodium | 79.0mg | 24mg |
| Potassium | 558.0mg | 167mg |
| Calcium | 99.0mg | 30mg |
| Iron | 2.7mg | 0.8mg |
| Vitamin C | 28.1mg | 8.4mg |
| Vitamin A | 469.0µg | 141µg |
| Selenium | 1.0µg | 0µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (3% DV)
- A good source of potassium (12% DV)
- A good source of iron (15% DV)
- High in vitamin C (31% DV) — an excellent source
- High in vitamin A (52% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 1% DV
- Protein: 6% DV
- Carbohydrates: 1% DV
- Fibre: 8% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 3% DV
- Potassium: 12% DV
- Calcium: 8% DV
- Iron: 15% DV
- Vitamin C: 31% DV
- Vitamin A: 52% DV
- Selenium: 2% DV
- Riboflavin (B2): 15% DV
Useful for tracking spinach
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether spinach is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out spinach for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does spinach fit your diet?
Low-carb / keto
Spinach contains 3.6g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 23 calories per 100g, spinach is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in spinach per 100g?
Spinach contains 23 calories per 100g, based on USDA reference data.
Is spinach high in calories?
A 1 cup of spinach (30g) has around 7 calories — roughly 0% of a 2,000-calorie daily intake.
Is spinach good for weight loss?
At 23 calories per 100g, spinach is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 7 calories.
How much protein is in spinach?
Spinach contains 2.9g of protein per 100g.
Is spinach a good source of fibre?
Spinach is relatively low in fibre at 2.2g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does spinach compare to basil, fresh?
Spinach has 23 calories per 100g, close to basil, fresh at 23 — 0 calories fewer per 100g. See the full macro breakdown above.
Is spinach keto-friendly?
Spinach contains 3.6g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of spinach for 20g of protein?
With 2.9g of protein per 100g, you'd need roughly 690g of spinach to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to spinach by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach (this page) | 23 kcal | 2.9g | 3.6g | 0.4g |
| Basil, Fresh | 23 kcal | 3.1g | 2.6g | 0.6g |
| Capers, Canned | 23 kcal | 2.4g | 4.9g | 0.9g |
| Alfalfa Seeds, Sprouted, Raw | 23 kcal | 4.0g | 2.1g | 0.7g |
| Amaranth Leaves, Raw | 23 kcal | 2.5g | 4.0g | 0.3g |
| Cabbage, Cooked, Boiled, Drained | 23 kcal | 1.3g | 5.5g | 0.1g |
| Carrots, Canned, Regular Pack, Solids and Liquids | 23 kcal | 0.6g | 5.4g | 0.1g |
More kit for spinach tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
Eye Health Vitamins
This food is rich in nutrients linked to eye health. CorneaCare's targeted vitamin formulas support long-term vision health.
Shop CorneaCare →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.