Calories in Spinach

Q: How many calories are in one serving of spinach?

1 cup of spinach (25 g) has about 7 kcal, and 100 g has 27 kcal.

Q: How many calories in raw and cooked spinach?

It depends on how it is prepared. Per 100 g: raw 27 kcal, cooked, canned, fat added 45 kcal, cooked, canned, no added fat 23 kcal, cooked, fat added 59 kcal, cooked, frozen, oil added 59 kcal. This page shows spinach (raw).

Q: Is spinach rich in vitamin K?

Yes. 100 g of spinach has 483 µg of vitamin K, 644% of what an adult needs in a day.

Q: Is spinach low carb or keto-friendly?

Yes. 100 g of spinach has only 0.81 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.

Q: Does spinach contain lutein + zeaxanthin?

Yes. 100 g of spinach has 6020 µg of lutein + zeaxanthin.

Q: Will eating spinach help me lose weight?

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of spinach (25 g) has about 7 kcal. The calorie calculator works out how many you need.

100 g of spinach has 27 kcal, and 1 cup of spinach (25 g) has about 7 kcal.

27 kcalper 100 g

7 kcal in 1 cup (25 g)

Very low density · 0.27 kcal per g

Protein 2.8g 43% of the calories
Carbs 2.4g 36% of the calories
Fat 0.6g 21% of the calories
Fiber 1.6g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 7 minutes of walking, or 2 minutes of running, for a 70 kg body - context, not a debt to work off.

Spinach nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cup (25 g)
Nutrient	Per 100 g	Per serving
Energy	27kcal	7kcal
Fat	0.62g	0.16g
Saturated Fat	0.06g	0.015g
Unsaturated Fat	0.56g	0.14g
Carbs	2.4g	0.6g
Sugars	0.42g	0.1g
Fiber	1.6g	0.4g
Protein	2.8g	0.71g
Salt	0.28g	0.07g
Water	92.5g	23.1g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.01g	0.003g
Polyunsaturated	0.17g	0.041g
Omega-3	0.14g	0.035g
ALA	0.14g	0.035g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.026g	0.006g
AA	0g	0g
LA	0.026g	0.006g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.077mg	0.019mg
Vitamin B2 (Riboflavin)	0.19mg	0.049mg
Vitamin B3 (Niacin)	0.55mg	0.14mg
Vitamin B6 (Pyridoxine)	0.2mg	0.049mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	116µg	29µg
Vitamin A	283µg	70.8µg
Vitamin C	26.5mg	6.6mg
Vitamin D	0IU	0IU
Vitamin E	2mg	0.51mg
Vitamin K	483µg	121µg
Choline	19.3mg	4.8mg

Calcium	68mg	17mg
Copper	0.082mg	0.021mg
Iron	1.3mg	0.32mg
Magnesium	93mg	23.2mg
Phosphorus	39mg	9.8mg
Potassium	582mg	146mg
Selenium	0µg	0µg
Zinc	0.45mg	0.11mg

Beta-carotene	3400µg	850µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	6020µg	1505µg
Flavonoids	12mg	3mg
Flavan-3-ols	0.53mg	0.13mg
Flavones	0.74mg	0.18mg
Flavonols	10.7mg	2.7mg

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in spinach

1 cup (25 g) is 7 kcal, about <1% of a 2,000 kcal day.

High in vitamin K483 µg per 100 g (644% of the daily reference)
High in folate116 µg per 100 g (58% of the daily reference)
Low in calories27 kcal per 100 g
Low in fat0.62 g per 100 g
Low in saturated fat0.06 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of spinach

25 g1 cup	7 kcal
50 g2 servings	14 kcal
100 g	27 kcal
200 g	54 kcal

Any amount g 7 kcal

Foods with similar calories

Other published foods within reach of 27 kcal per 100 g, so the number has something to sit against.

Broccoli 4 kcal more 31kcal / 100 g

Tomatoes 7 kcal less 20kcal / 100 g

Lettuce 7 kcal less 20kcal / 100 g

Onion 11 kcal more 38kcal / 100 g

Asparagus 7 kcal less 20kcal / 100 g

Green beans 4 kcal more 31kcal / 100 g

Questions about spinach

1 cup of spinach (25 g) has about 7 kcal, and 100 g has 27 kcal.

It depends on how it is prepared. Per 100 g: raw 27 kcal, cooked, canned, fat added 45 kcal, cooked, canned, no added fat 23 kcal, cooked, fat added 59 kcal, cooked, frozen, oil added 59 kcal. This page shows spinach (raw).

Yes. 100 g of spinach has 483 µg of vitamin K, 644% of what an adult needs in a day.

Yes. 100 g of spinach has only 0.81 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.

Yes. 100 g of spinach has 6020 µg of lutein + zeaxanthin.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of spinach (25 g) has about 7 kcal. The calorie calculator works out how many you need.

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