Food · Vegetables and Vegetable Products

Spinach nutrition facts

A typical portion of spinach (1 cup; 30 g, raw (SR Legacy)) has 5 calories and less than 1g of protein (USDA FoodData Central). USDA lists 30 descriptions of it: per 100 g they range from 19 calories (canned, regular pack, solids and liquids) to 90 (creamed).

Nutrition Facts

Serving size1 cup (30g)

AmountPortion

Amount per serving

Calories5

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 25mg1%

Total Carbohydrate 1g0%

Dietary Fiber <1g2%

Total Sugars 0g

Includes Added Sugars not declared

Protein <1g2%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 0.8mg5%

Potassium 170mg4%

* 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 for Spinach, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 2.9g; more than 29% of 8,218 USDA reference foods
Calories per 100 g: 23; more than 5% of reference foods
Sodium per 100 g: 79mg; more than 53% of reference foods

1 cup weighs 30 g in USDA's record for Spinach, raw (FDC 168462); across 22 records of spinach USDA weighs it at 25 to 234 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 49% carbohydrate, 12% fat and 39% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin K145 µg in 1 cup (30 g), 121% of the Daily Value
Vitamin A141 µg RAE in 1 cup (30 g), 16% of the Daily Value
Folate58 µg DFE in 1 cup (30 g), 15% of the Daily Value
Manganese0.3 mg in 1 cup (30 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 168462), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of spinach USDA describes

Creamed has the most calories per 100 g (90); the fewest: Canned, regular pack, solids and… (19)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 30 USDA descriptions of spinach, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Spinach, raw (SR Legacy)	23	2.9 g	0.4 g	79 mg
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	34	4 g	0.9 g	97 mg
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	34	4 g	0.9 g	322 mg
Spinach, frozen, cooked, no added fat	34	4 g	0.9 g	212 mg
Spinach, frozen, cooked with butter or margarine	53	3.9 g	3 g	223 mg
Spinach, frozen, cooked, fat added, NS as to fat type	56	3.9 g	3.4 g	215 mg
Spinach, frozen, cooked with oil	59	3.9 g	3.8 g	206 mg
Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)	29	3.6 g	0.6 g	74 mg
Spinach, cooked, as ingredient	33	3.4 g	0.7 g	126 mg
Spinach, fresh, cooked, no added fat	33	3.4 g	0.7 g	262 mg
Spinach, fresh, cooked with butter or margarine	55	3.3 g	3.3 g	274 mg
Spinach, NS as to form, cookedSame values: Spinach, fresh, cooked, fat added, NS as to fat type	59	3.3 g	3.7 g	264 mg
Spinach, fresh, cooked with oil	63	3.3 g	4.1 g	254 mg
Spinach, cooked, boiled, drained, without salt	23	3 g	0.3 g	70 mg
Spinach, cooked, boiled, drained, with salt	23	3 g	0.3 g	306 mg
Spinach, mature (Foundation)Same values: Spinach, mature	22	2.9 g	0.6 g	107 mg
Spinach, baby (Foundation)Same values: Spinach, baby	21	2.9 g	0.6 g	111 mg
Spinach, raw (Survey)Same values: Spinach, for use on a sandwich	27	2.9 g	0.6 g	111 mg
Spinach, canned, regular pack, drained solidsSame values: Spinach, canned, cooked, no added fat	23	2.8 g	0.5 g	322 mg
Spinach, canned, cooked, fat added, NS as to fat type	45	2.7 g	3 g	321 mg
Spinach, canned, cooked with butter or margarine	42	2.7 g	2.7 g	330 mg
Spinach, canned, cooked with oil	49	2.7 g	3.4 g	313 mg
Spinach, creamed	90	2.4 g	6.1 g	450 mg
Spinach, canned, regular pack, solids and liquids	19	2.1 g	0.4 g	319 mg
Spinach, canned, no salt added, solids and liquids	19	2.1 g	0.4 g	75 mg

Every nutrient in this record (102)

The portion is 1 cup (30 g); % DV is for that portion.

Energy, macronutrients and sugars (20)

Nutrient	Per portion	Per 100 g	% DV
Protein	0.86 g	2.86 g	2%
Total lipid (fat)	0.12 g	0.39 g	0%
Carbohydrate, by difference	1.09 g	3.63 g	0%
Ash	0.52 g	1.72 g
Energy	6.90 kcal	23.0 kcal
Sucrose	0.021 g	0.070 g
Glucose	0.033 g	0.11 g
Fructose	0.045 g	0.15 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	27.4 g	91.4 g
Total Sugars	0.13 g	0.42 g
Galactose	0.030 g	0.10 g
Fiber, total dietary	0.66 g	2.20 g	2%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.019 g	0.063 g	0%
Fatty acids, total monounsaturated	0.0030 g	0.010 g
Fatty acids, total polyunsaturated	0.050 g	0.17 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	29.7 mg	99.0 mg	2%
Iron, Fe	0.81 mg	2.71 mg	5%
Magnesium, Mg	23.7 mg	79.0 mg	6%
Phosphorus, P	14.7 mg	49.0 mg	1%
Potassium, K	167 mg	558 mg	4%
Sodium, Na	23.7 mg	79.0 mg	1%
Zinc, Zn	0.16 mg	0.53 mg	1%
Copper, Cu	0.039 mg	0.13 mg	4%
Manganese, Mn	0.27 mg	0.90 mg	12%
Selenium, Se	0.30 µg	1.00 µg	1%

Vitamins (32)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	141 µg	469 µg	16%
Carotene, beta	1,688 µg	5,626 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.61 mg	2.03 mg	4%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	3,659 µg	12,198 µg
Tocopherol, beta	0 mg	0 mg
Tocopherol, gamma	0.054 mg	0.18 mg
Tocopherol, delta	0 mg	0 mg
Tocotrienol, alpha	0 mg	0 mg
Tocotrienol, beta	0 mg	0 mg
Tocotrienol, gamma	0 mg	0 mg
Tocotrienol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	8.43 mg	28.1 mg	9%
Thiamin	0.023 mg	0.078 mg	2%
Riboflavin	0.057 mg	0.19 mg	4%
Niacin	0.22 mg	0.72 mg	1%
Pantothenic acid	0.020 mg	0.065 mg
Vitamin B-6	0.059 mg	0.20 mg	3%
Folate, total	58.2 µg	194 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	5.79 mg	19.3 mg	1%
Vitamin K (phylloquinone)	145 µg	483 µg	121%
Folic acid	0 µg	0 µg
Folate, food	58.2 µg	194 µg
Folate, DFE	58.2 µg	194 µg	15%
Betaine	30.8 mg	103 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.012 g	0.039 g
Threonine	0.037 g	0.12 g
Isoleucine	0.044 g	0.15 g
Leucine	0.067 g	0.22 g
Lysine	0.052 g	0.17 g
Methionine	0.016 g	0.053 g
Cystine	0.011 g	0.035 g
Phenylalanine	0.039 g	0.13 g
Tyrosine	0.032 g	0.11 g
Valine	0.048 g	0.16 g
Arginine	0.049 g	0.16 g
Histidine	0.019 g	0.064 g
Alanine	0.043 g	0.14 g
Aspartic acid	0.072 g	0.24 g
Glutamic acid	0.10 g	0.34 g
Glycine	0.040 g	0.13 g
Proline	0.034 g	0.11 g
Serine	0.031 g	0.10 g

Fatty acids (20)

Nutrient	Per portion	Per 100 g
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	0.0030 g	0.010 g
SFA 16:0	0.015 g	0.049 g
SFA 18:0	0.0012 g	0.0040 g
MUFA 18:1	0.0015 g	0.0050 g
PUFA 18:2	0.0078 g	0.026 g
PUFA 18:3	0.041 g	0.14 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0015 g	0.0050 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
Phytosterols	2.70 mg	9.00 mg

Source: USDA FoodData Central, FDC 168462: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in spinach?

5 in 1 cup (30 g) of raw (SR Legacy); 19 to 90 per 100 g across USDA's descriptions.

How much protein is in spinach?

less than 1g in 1 cup; 2.9 g per 100 g.

How much sodium is in spinach?

25mg in 1 cup; 79 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Spinach compared

Spinach vs kale

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov