USDA reference food
Spinach, fresh, cooked, no added fat
1 cup of spinach, fresh, cooked, no added fat (180 g) has 60 calories, 6g of protein, 1.5g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709615). It is one of 30 USDA descriptions of spinach.
FoodData Central 2709615, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.4g
- more than 33% of 8,218 USDA reference foods
- Calories per 100 g
- 33
- more than 8% of reference foods
- Fiber per 100 g
- 1.9g
- more than 69% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709615); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K1,020 µg in 1 cup (180 g), 850% of the Daily Value
- Vitamin A614 µg RAE in 1 cup (180 g), 68% of the Daily Value
- Vitamin C45 mg in 1 cup (180 g), 50% of the Daily Value
- Magnesium196 mg in 1 cup (180 g), 47% of the Daily Value
- Folate178 µg DFE in 1 cup (180 g), 45% of the Daily Value
- Riboflavin0.4 mg in 1 cup (180 g), 30% of the Daily Value
- Vitamin E4.3 mg in 1 cup (180 g), 29% of the Daily Value
- Vitamin B60.4 mg in 1 cup (180 g), 25% of the Daily Value
- Copper0.2 mg in 1 cup (180 g), 19% of the Daily Value
- Thiamin0.1 mg in 1 cup (180 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2709615), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 38% carbohydrate, 19% fat and 42% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 33.0 | 8% |
| Protein | 3.41 g | 33% |
| Total fat | 0.70 g | 24% |
| Carbohydrate | 3.10 g | 38% |
| Fiber | 1.90 g | 69% |
| Total sugars | 0.49 g | 42% |
| Sodium | 262 mg | 70% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (65)
The portion is 1 cup (180 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 6.14 g | 3.41 g | 12% |
| Total lipid (fat) | 1.26 g | 0.70 g | 2% |
| Carbohydrate, by difference | 5.58 g | 3.10 g | 2% |
| Energy | 59.4 kcal | 33.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 163 g | 90.8 g | |
| Total Sugars | 0.88 g | 0.49 g | |
| Fiber, total dietary | 3.42 g | 1.90 g | 12% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.13 g | 0.074 g | 1% |
| Fatty acids, total monounsaturated | 0.022 g | 0.012 g | |
| Fatty acids, total polyunsaturated | 0.35 g | 0.19 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 142 mg | 79.0 mg | 11% |
| Iron, Fe | 2.21 mg | 1.23 mg | 12% |
| Magnesium, Mg | 196 mg | 109 mg | 47% |
| Phosphorus, P | 86.4 mg | 48.0 mg | 7% |
| Potassium, K | 972 mg | 540 mg | 21% |
| Sodium, Na | 472 mg | 262 mg | 21% |
| Zinc, Zn | 0.88 mg | 0.49 mg | 8% |
| Copper, Cu | 0.17 mg | 0.093 mg | 19% |
| Selenium, Se | 0 µg | 0 µg | 0% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 614 µg | 341 µg | 68% |
| Carotene, beta | 7,358 µg | 4,088 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 4.28 mg | 2.38 mg | 29% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 19.8 µg | 11.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 15,881 µg | 8,823 µg | |
| Vitamin C, total ascorbic acid | 44.8 mg | 24.9 mg | 50% |
| Thiamin | 0.14 mg | 0.080 mg | 12% |
| Riboflavin | 0.39 mg | 0.21 mg | 30% |
| Niacin | 1.02 mg | 0.57 mg | 6% |
| Vitamin B-6 | 0.43 mg | 0.24 mg | 25% |
| Folate, total | 178 µg | 99.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 40.7 mg | 22.6 mg | 7% |
| Vitamin K (phylloquinone) | 1,020 µg | 566 µg | 850% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 178 µg | 99.0 µg | |
| Folate, DFE | 178 µg | 99.0 µg | 45% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.022 g | 0.012 g | |
| SFA 16:0 | 0.10 g | 0.057 g | |
| SFA 18:0 | 0.0090 g | 0.0050 g | |
| MUFA 18:1 | 0.011 g | 0.0060 g | |
| PUFA 18:2 | 0.054 g | 0.030 g | |
| PUFA 18:3 | 0.29 g | 0.16 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.011 g | 0.0060 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709615: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat spinach
USDA lists 30 preparations of spinach. The spinach page puts them side by side, per 100 g and per portion.
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov