Calories in a Cup of Raw Spinach: 7 Calories + Full Breakdown

One cup of raw spinach (30g) contains just 7 calories while delivering 181% of your daily vitamin K needs, 56% of vitamin A, and 15% of folate. This nutrient-dense leafy green offers exceptional nutritional value with minimal caloric impact, making it ideal for weight management and overall health.

When tracking your daily nutrition, understanding the precise caloric content of common foods is essential. If you've ever wondered how many calories are in a cup of raw spinach, you're not alone. Millions of health-conscious individuals, fitness enthusiasts, and those managing dietary restrictions seek this exact information to make informed food choices.

Understanding Spinach Measurements: Volume vs. Weight

The term "a cup" can be confusing when applied to leafy greens. Raw spinach is incredibly light and voluminous, so understanding the actual weight behind that measurement is crucial for accurate nutrition tracking.

According to the USDA FoodData Central database, a standard cup of raw spinach weighs approximately 30 grams. This light weight explains why the calorie count remains remarkably low despite the generous volume. When you pack spinach down or cook it, the volume decreases dramatically while the nutritional content concentrates.

Nutritional Breakdown: Why Spinach Packs a Punch

While the calorie count in raw spinach is minimal, its nutritional profile is anything but. Here's the complete breakdown for one cup (30g) of raw spinach from the USDA's official nutritional database:

Nutrient	Amount	%DV*
Calories	7	<1%
Protein	0.9g	2%
Fiber	0.7g	3%
Vitamin K	145mcg	181%
Vitamin A	56% RAE	56%
Folate	58mcg	15%
Vitamin C	8.4mg	9%
Iron	0.8mg	4%

*%DV = Percent Daily Value based on a 2,000 calorie diet

Practical Applications: Incorporating Spinach Into Your Diet

Knowing the calories in raw spinach per cup is just the beginning. The real value comes from understanding how to leverage this information in your daily eating habits:

Weight Management Strategy

Because spinach provides volume with minimal calories, it's an excellent tool for managing hunger while controlling calorie intake. Adding 2-3 cups of raw spinach to your meals adds bulk without significantly impacting your daily calorie count—perfect for those following low calorie meal plans with spinach.

Maximizing Nutrient Absorption

Spinach contains fat-soluble vitamins (A, E, and K) that are better absorbed when consumed with healthy fats. Pair your spinach salad with avocado, olive oil dressing, or nuts to boost nutrient uptake. This simple technique transforms your raw spinach nutritional value without adding excessive calories.

Raw vs. Cooked: How Preparation Affects Nutrition

When you cook spinach, the leaves wilt dramatically, reducing the volume while concentrating nutrients. One cup of cooked spinach (180g) contains approximately 41 calories and significantly higher concentrations of most nutrients compared to raw.

The cooking process breaks down oxalic acid, which improves the absorption of calcium and iron. However, some heat-sensitive nutrients like vitamin C decrease slightly during cooking. This trade-off means both raw and cooked spinach offer unique nutritional advantages depending on your dietary goals.

Comparing Leafy Greens: Calorie and Nutrition Showdown

How does spinach stack up against other popular leafy greens? Understanding these differences helps you make informed choices based on your nutritional priorities:

Leafy Green (1 cup raw)	Calories	Volume (grams)	Vitamin K (%DV)	Vitamin A (%DV)
Spinach	7	30g	181%	56%
Kale	33	67g	685%	206%
Romaine Lettuce	8	47g	48%	21%
Arugula	5	20g	21%	23%
Swiss Chard	7	25g	301%	101%

This comparison reveals that while spinach isn't the absolute highest in every nutrient category, it offers an exceptional balance of nutritional density with minimal calories. For those specifically tracking calories in raw spinach versus other greens, this data provides crucial context for meal planning.

Common Questions About Spinach Nutrition

Based on search trends and common nutritional inquiries, here are answers to frequently asked questions about spinach and its caloric content:

Does the calorie count change if I pack the spinach down in the measuring cup?

Yes, packing spinach down increases the weight and thus the calories. A loosely packed cup contains about 7 calories (30g), while a firmly packed cup can contain 15-20 calories (60-80g) since you're fitting more spinach into the same volume.

How many cups of raw spinach equal 100 calories?

Approximately 14 cups of raw spinach would equal 100 calories. Since one cup (30g) contains about 7 calories, you'd need to consume a substantial volume to reach 100 calories, which demonstrates why spinach is considered a 'free food' in many weight management programs.

Is raw or cooked spinach lower in calories?

Raw spinach has fewer calories per cup (7 calories) compared to cooked spinach (about 41 calories per cup), but this is primarily because cooking reduces the volume dramatically. The same weight of spinach (30g) has the same calorie count whether raw or cooked - the difference comes from how much fits in a measuring cup after cooking.

Can eating too much raw spinach be harmful due to its oxalate content?

While raw spinach contains oxalates that can contribute to kidney stones in susceptible individuals, you would need to consume extremely large quantities (multiple pounds daily) to reach concerning levels. For most people, enjoying several cups of raw spinach daily as part of a balanced diet poses no health risks. Those with kidney stone history should consult their healthcare provider about appropriate intake levels.