1 Cup Spinach Nutrition Facts: Complete Breakdown

One cup (30g) of raw spinach contains just 7 calories, 0.9g protein, 1.1g carbohydrates, 0.7g fiber, and delivers over 100% of your daily vitamin K needs. This nutrient-dense leafy green provides exceptional amounts of vitamins A, C, and folate along with essential minerals like iron and magnesium, making it one of the most nutritionally valuable vegetables you can eat.

Why Spinach Deserves a Permanent Spot in Your Diet

When you're searching for 1 cup spinach nutrition facts, you're looking at one of nature's most efficient nutrient delivery systems. That single cup of raw spinach—barely tipping the scales at 30 grams—packs a remarkable nutritional punch without adding significant calories to your daily intake. Understanding these spinach nutritional values per cup helps you make informed dietary choices that support long-term health.

Complete Nutritional Breakdown: Raw Spinach (1 Cup/30g)

Nutrient	Amount	% Daily Value*
Calories	7	0%
Protein	0.9g	2%
Total Fat	0.1g	0%
Carbohydrates	1.1g	0%
Dietary Fiber	0.7g	3%
Vitamin A	56% DV	56%
Vitamin C	14% DV	14%
Vitamin K	181% DV	181%
Folate	15% DV	15%
Iron	5% DV	5%
Calcium	3% DV	3%
Magnesium	6% DV	6%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, accessed September 2025

How Spinach's Nutrients Translate to Real Health Benefits

Knowing the nutritional content of 1 cup of spinach is only valuable when you understand how these nutrients benefit your body. The exceptional vitamin K content (181% of your daily needs) plays a critical role in blood clotting and bone metabolism. Research published in the American Journal of Clinical Nutrition demonstrates that adequate vitamin K intake correlates with reduced risk of bone fractures in older adults.

Vitamin A, primarily in the form of beta-carotene in spinach, supports healthy vision and immune function. The National Institutes of Health confirms that plant-based carotenoids like those in spinach may reduce the risk of certain cancers and eye diseases.

The folate in spinach (15% of daily value per cup) is particularly important for pregnant women, as it helps prevent neural tube defects. This makes understanding spinach nutrition facts for pregnancy especially valuable for expecting mothers.

Raw vs. Cooked: How Preparation Changes Nutritional Value

When evaluating 1 cup cooked spinach nutrition versus raw, you'll notice significant differences. Cooking concentrates nutrients by reducing water content—1 cup of cooked spinach actually contains about 180g of spinach (equivalent to 6 raw cups). This means cooked spinach delivers substantially more nutrients per serving:

• Vitamin K: 738% DV in 1 cup cooked vs. 181% in raw
• Iron: 36% DV in cooked vs. 5% in raw
• Calcium: 24% DV in cooked vs. 3% in raw

However, cooking reduces vitamin C content by about 50%. This spinach nutrient comparison between raw and cooked shows why including both forms in your diet maximizes nutritional benefits.

Practical Ways to Maximize Spinach's Nutritional Benefits

To get the most from your 1 cup spinach serving nutrition, consider these evidence-based strategies:

Fat-Soluble Vitamin Absorption

Vitamins A, E, and K in spinach are fat-soluble, meaning they're better absorbed when consumed with healthy fats. A study in the American Journal of Clinical Nutrition found that adding avocado to a spinach salad increased carotenoid absorption by 4.3-17.4 times. Try tossing your spinach with olive oil, nuts, or seeds.

Iron Absorption Enhancement

Spinach contains non-heme iron, which has lower bioavailability than heme iron from animal sources. Pairing spinach with vitamin C-rich foods (like citrus or bell peppers) can increase iron absorption by up to 300%, according to research from the National Center for Biotechnology Information.

Daily Incorporation Strategies

You don't need complicated recipes to benefit from spinach nutritional information per cup. Add raw spinach to smoothies (it blends well without overpowering flavor), toss into omelets during the last minute of cooking, or use as a base for sandwiches instead of lettuce.

How Spinach Compares to Other Leafy Greens

Understanding where spinach stands among other nutrient-dense greens helps contextualize its 1 cup vegetable nutrition facts:

• Kale: Higher in vitamin C but lower in vitamin K and folate than spinach
• Swiss Chard: Similar nutrient profile but with more sodium
• Romaine Lettuce: Lower nutrient density overall compared to spinach
• Arugula: Contains different phytonutrients but less vitamin K

A comprehensive analysis by the Centers for Disease Control and Prevention ranks spinach as one of the top nutrient-dense vegetables based on its overall vitamin and mineral content relative to calorie count.

Common Questions About Spinach Nutrition

Many people researching 1 cup spinach nutrition facts have similar questions about incorporating this superfood into their diets.

How many calories are in 1 cup of raw spinach?

One cup (30g) of raw spinach contains just 7 calories, making it an extremely low-calorie food that provides significant nutritional value without adding substantial calories to your daily intake.

Is raw or cooked spinach more nutritious?

Both forms offer benefits. Raw spinach preserves more vitamin C, while cooked spinach provides concentrated amounts of vitamins K, A, iron, and calcium due to reduced water content. For maximum nutritional benefit, include both raw and cooked spinach in your diet.

Does spinach really provide as much iron as claimed?

Spinach does contain iron (0.81mg per cup raw), but it's non-heme iron with lower bioavailability. Pairing spinach with vitamin C-rich foods can increase iron absorption by up to 300%. While not as rich in iron as meat sources, it remains a valuable plant-based iron source when consumed strategically.

Can eating too much spinach be harmful?

For most people, spinach is safe in normal food amounts. However, those with kidney issues should monitor intake due to spinach's oxalate content, which can contribute to kidney stones. The vitamin K content may also interact with blood-thinning medications like warfarin, so consult your doctor if you're on such medications.