Calories in Spinach
Spinach contains 23 kcal per 100 g. A typical serving — 1 cup raw leaves (30 g) — carries about 6.9 kcal.
More protein than carbohydrate — a rarity among vegetables.
Nutrition facts
| Nutrient | Per 100 g | Per serving — 1 cup raw leaves (30 g) |
|---|---|---|
| Calories | 23 kcal | 6.9 kcal |
| Protein | 2.9 g | 0.9 g |
| Fat | 0.4 g | 0.1 g |
| Carbohydrates | 3.6 g | 1.1 g |
| Fibre | 2.2 g | 0.7 g |
| Sugars | 0.4 g | 0.1 g |
How much exercise burns one serving?
~2 minutes
~1 minutes
Approximate, for a ~6.9 kcal serving and a ~70 kg adult (walking ~4 kcal/min, running ~10 kcal/min).
Frequently asked questions
How many calories are in spinach?
Spinach contains 23 kcal per 100 g. A typical serving — 1 cup raw leaves (30 g) — carries about 6.9 kcal.
How much protein, fat and carbohydrate does spinach have?
Per 100 g: 2.9 g protein, 0.4 g fat and 3.6 g carbohydrates, of which 2.2 g fibre and 0.4 g sugars.
Is spinach suitable for a diet?
Yes — at 23 kcal per 100 g, spinach is a low-calorie food that fits easily into a weight-loss plan. More protein than carbohydrate — a rarity among vegetables.
How much does one serving of spinach weigh?
The typical serving is 1 cup raw leaves (30 g) — about 30 g, which equals ~6.9 kcal.
How much exercise burns one serving of spinach?
Roughly 2 minutes of brisk walking or 1 minutes of running (approximate, for a ~70 kg adult: walking ~4 kcal/min, running ~10 kcal/min).
More from “Vegetables”
Values are rounded average reference figures per 100 g/ml (USDA FoodData Central and European food-composition tables). Real values vary with variety, recipe and preparation — the label of a specific product always takes precedence. This information is not medical or dietary advice.