VEGETABLE · per 100g edible portion
Spinach
Nutrition facts for spinach (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 5 of 5 tracked rankings
Energy
23kcal
per 100g
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)
Protein50%2.9g
Carbs63%3.6g
Fat15%0.4g
In context
Why spinach stands out
Where spinach sits among the 30 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#4 · 194 µg
- Vitamin D#5 · 0 µg
- Calcium#6 · 99 mg
- Vitamin C#6 · 28.1 mg
- Vitamin E#6 · 2 mg
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories |
|---|---|---|
| 1 leaf | 10 g | 2 kcal |
| 1 cup | 30 g | 7 kcal |
| 1 bunch | 340 g | 78 kcal |
Measures from USDA food portion data; calories derived from the per-100g value.
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 |
Explore
Where spinach ranks
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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