How many calories are in a standard 1 cup raw leaves (30g) of spinach?

A standard 1 cup raw leaves (30g) (30g) of spinach contains 7 calories, with 0.9g protein, 1.1g carbs, and 0.1g fat according to USDA FoodData Central (FDC ID: 168462).

Is spinach good for a weight loss calorie deficit?

Leafy green packed with iron, nitrates, lutein, and vitamin K. Extremely low in calories with tremendous micronutrient yield. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

vegetablesUSDA FDC ID: 168462(Spinacia oleracea)

Spinach Calories & Nutrition Facts

Q: What is the calorie density of spinach per 100g?

Per 100 grams, spinach provides 23 kcal, 2.9g protein, 3.6g carbohydrates, and 2.2g dietary fiber.

Quick Answer: A standard 1 cup raw leaves (30g) of spinach contains 7 calories. Per 100 grams, spinach provides 23 kcal, 2.9g protein, 3.6g carbohydrates, and 0.4g fat based on verified USDA FoodData Central records.

Leafy green packed with iron, nitrates, lutein, and vitamin K. Extremely low in calories with tremendous micronutrient yield. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

23kcal

per 100 grams raw (100g)

Protein

2.9g

50% of energy

Carbohydrates

3.6g

63% of energy

Total Fat

0.4g

16% of energy

Serving: 100 grams raw (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories23 kcal

Total Fat0.4 g

Sodium79 mg

Potassium558 mg

Total Carbohydrate3.6 g

Dietary Fiber2.2 g

Total Sugars0.4 g

Protein2.9 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Fresh Raw Leaves	23 kcal	2.9g	3.6g	0.4g	High volume salad base
Cooked / Sautéed	23 kcal	3g	3.8g	0.3g	Shrinks dramatically in volume

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Spinach vs Broccoli

View Broccoli →

Spinach has 32% fewer calories (23 vs 34 kcal/100g) and higher potassium than broccoli.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 168462)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related vegetables Foods

Broccoli34 kcal / 100g Asparagus20 kcal / 100g Cucumber15 kcal / 100g

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