Calories in Spinach
Spinach contains 23 calories per 100 grams. Here's the complete nutrition breakdown.
Nutrition Facts
Per 100g serving
Calories by Serving Size
About Spinach Nutrition
Spinach is a leafy green vegetable that originated in Persia and has become one of the most nutritious vegetables available. Made famous by Popeye, this superfood lives up to its reputation with an exceptional concentration of vitamins, minerals, and antioxidants packed into very few calories.
With 23 calories per 100 grams, Spinach provides 2.9g of protein,3.6g of carbohydrates, and 0.4g of fat.
Macronutrient Breakdown
- Protein: 2.9g - 50% of calories
- Carbohydrates: 3.6g - 63% of calories
- Fat: 0.4g - 16% of calories
Health Benefits of Spinach
- Extremely high in vitamin K, essential for blood clotting and bone health
- Excellent source of vitamin A in the form of beta-carotene for eye health
- Contains iron and folate important for red blood cell production
- Rich in antioxidants including lutein for eye health
- Nitrates in spinach may help lower blood pressure
- High in vitamin C when consumed raw, supporting immune function
How to Eat Spinach
Spinach is extremely versatile - enjoy raw in salads and smoothies, or cooked in sautees, soups, pasta dishes, and omelets. Cooking reduces volume significantly (one pound cooks down to about a cup) and increases absorption of some nutrients like beta-carotene. Baby spinach has a milder flavor than mature leaves. Pair with foods high in vitamin C to enhance iron absorption.
Selection and Storage
Choose crisp, dark green leaves without yellowing or wilting. Store unwashed in the refrigerator crisper for up to a week. Wash thoroughly before use as spinach can harbor sand and dirt. Pre-washed spinach is convenient but has a shorter shelf life. Frozen spinach retains most nutrients and stores for months.
Dietary Considerations
Spinach is extremely low in calories and naturally vegan and gluten-free. It's ideal for weight loss diets due to high nutrient density per calorie. Those on blood thinners should maintain consistent vitamin K intake. High oxalate content may be a concern for those prone to kidney stones.
Frequently Asked Questions About Spinach Calories
How many calories are in Spinach?
Spinach contains 23 calories per 100 grams. A typical serving may contain more or fewer calories depending on the portion size. For example, a 1 serving (85g) contains approximately 20 calories.
Is Spinach good for weight loss?
Yes, Spinach is relatively low in calories with only 23 calories per 100g, making it a good choice for weight loss diets when consumed as part of a balanced eating plan.
Is Spinach high in protein?
Spinach contains 2.9g of protein per 100g, which is relatively modest. Consider pairing it with higher-protein foods to meet your protein goals.
What vitamins and nutrients are in Spinach?
Spinach provides several important nutrients including 2.9g of protein,3.6g of carbohydrates (including 2.2g of fiber and 0.4g of sugar), and 0.4g of fat per 100g. It also contains 79mg of sodium. The specific vitamin and mineral content varies, but spinach can contribute to a balanced, nutritious diet.