Spinach: calories and nutrition
Calories and protein in spinach by portion and type. A cup of raw spinach leaves weighs about 30 g.
Raw · 1 cup (30 g)
7kcal
- 1gProtein
- 1gCarbs
- 0gFat
- Fiber 1g
- Sugar 0g
- Saturated fat 0g
- Sodium 24mg
2% of the EU protein reference intake (50 g) · 0% of the EU energy reference intake (2,000 kcal)
Raw · 100 g
23kcal
- 3gProtein
- 4gCarbs
- 0gFat
- Fiber 2g
- Sugar 0g
- Saturated fat 0g
- Sodium 79mg
6% of the EU protein reference intake (50 g) · 1% of the EU energy reference intake (2,000 kcal)
Raw · 150 g
35kcal
- 4gProtein
- 5gCarbs
- 1gFat
- Fiber 3g
- Sugar 1g
- Saturated fat 0g
- Sodium 119mg
9% of the EU protein reference intake (50 g) · 2% of the EU energy reference intake (2,000 kcal)
Boiled · 1 cup (180 g)
41kcal
- 5gProtein
- 7gCarbs
- 0gFat
- Fiber 4g
- Sugar 1g
- Saturated fat 0g
- Sodium 126mg
11% of the EU protein reference intake (50 g) · 2% of the EU energy reference intake (2,000 kcal)
Boiled · 100 g
23kcal
- 3gProtein
- 4gCarbs
- 0gFat
- Fiber 2g
- Sugar 0g
- Saturated fat 0g
- Sodium 70mg
6% of the EU protein reference intake (50 g) · 1% of the EU energy reference intake (2,000 kcal)
Boiled · 150 g
35kcal
- 4gProtein
- 6gCarbs
- 0gFat
- Fiber 4g
- Sugar 1g
- Saturated fat 0g
- Sodium 105mg
9% of the EU protein reference intake (50 g) · 2% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Raw23 340
- Boiled23 340
Questions
Which has more calories: spinach (raw) or spinach (boiled)?
Both have 23 kcal per 100 g.
How much protein is in 100 kcal of spinach?
Spinach (raw): about 12 g of protein per 100 kcal.
How many grams of spinach have about 100 kcal?
435 g of spinach (raw) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
