VEGETABLE · per 100g edible portion
Spinach
Nutrition facts for spinach (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 8 of 8 tracked rankings
Energy
23kcal
per 100g
Per 1 cup (30 g): 7 kcal · 0.9 g protein · 1.1 g carbs · 0.1 g fat
Protein
2.9g
Carbs
3.6g
Fiber
2.2g
Fat
0.4g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why spinach stands out
Where spinach sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
- Vitamin K#1 · 482.9 µg
- Vitamin A#3 · 469 µg
Source of
- Folate#6 · 194 µg
- Vitamin E#8 · 2 mg
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 leaf | 10 g | 2 kcal | 0.3 g | 0.4 g | 0 g |
| 1 cup | 30 g | 7 kcal | 0.9 g | 1.1 g | 0.1 g |
| 1 bunch | 340 g | 78 kcal | 9.7 g | 12.3 g | 1.3 g |
Measures from USDA food portion data; per-serving values are derived from the measured per-100g values.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 23 kcal |
| Protein | 2.86 g |
| Carbohydrates | 3.63 g |
| Fiber | 2.2 g |
| Sugar | 0.42 g |
| Fat | 0.39 g |
| Saturated Fat | 0.06 g |
| Calcium | 99 mg |
| Iron | 2.71 mg |
| Magnesium | 79 mg |
| Phosphorus | 49 mg |
| Potassium | 558 mg |
| Sodium | 79 mg |
| Zinc | 0.53 mg |
| Vitamin A | 469 µg |
| Vitamin C | 28.1 mg |
| Vitamin D | 0 µg |
| Vitamin E | 2.03 mg |
| Vitamin K | 482.9 µg |
| Vitamin B1 | 0.08 mg |
| Vitamin B2 | 0.19 mg |
| Vitamin B3 | 0.72 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 µg |
| Folate | 194 µg |
Common questions
Spinach FAQ
How many calories in 1 cup of spinach?
1 cup of spinach (30 g) provides about 7 kcal. Per 100 g, spinach has 23 kcal.
How much protein in spinach?
Spinach contains 2.9 g of protein per 100 g — about 0.9 g per 1 cup (30 g).
Is spinach high in fiber?
Spinach has 2.2 g of fiber per 100 g and ranks #29 of 58 tracked foods for fiber.
Explore
Where spinach ranks
Food graph
Nutritionally similar to spinach
Computed from all 25 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
Keep exploring
Related vegetables
Data Provenance
USDA FoodData Central
SR Legacy
- Source
- USDA FoodData Central
- FDC ID
- 168462
- Basis
- 100 g edible portion
- Record type
- SR Legacy
- Retrieved
- September 24, 2026