Spinach Calories: 7 per Cup Raw, 41 Cooked (Exact Values)

One cup of raw spinach contains just 7 calories while delivering exceptional nutritional value. This nutrient-dense leafy green provides 181% of your daily vitamin K, 56% of vitamin A, and 15% of folate in a single serving - making it one of the most calorie-efficient vegetables you can eat.

Understanding exactly how many calories are in spinach per cup helps you make informed decisions for weight management, meal planning, and overall nutrition tracking. Whether you're counting calories for weight loss, managing diabetes, or simply pursuing a healthier lifestyle, spinach offers remarkable nutritional density with minimal caloric impact.

Spinach Nutrition Facts: Raw vs Cooked

The calorie count in spinach varies significantly based on preparation method. When you measure spinach by volume, the cooking process dramatically changes the density. Here's what USDA FoodData Central data reveals about different spinach preparations:

Preparation Method	Volume	Calories	Key Nutrients
Raw spinach	1 cup (30g)	7	Vitamin K (181%), Vitamin A (56%), Folate (15%)
Cooked spinach	1 cup (180g)	41	Vitamin K (738%), Vitamin A (281%), Iron (36%)
Frozen spinach	1 cup (thawed)	33	Vitamin K (621%), Vitamin A (233%), Magnesium (24%)

This nutritional comparison shows why spinach preparation matters when tracking calories. USDA FoodData Central confirms that cooking spinach reduces its volume by about 75%, concentrating both nutrients and calories. One cup of cooked spinach actually contains the equivalent of 4-5 cups of raw spinach.

Why Spinach Calorie Count Matters for Your Diet Goals

Spinach's incredibly low calorie density makes it a powerhouse for various dietary approaches. With just 7 calories per cup raw, you can eat substantial portions without impacting your daily calorie budget significantly. This characteristic explains why nutritionists consistently recommend spinach for weight management programs.

Registered dietitians frequently highlight spinach's nutrient-to-calorie ratio as exemplary. For context, one cup of raw spinach provides more daily value of vitamin K than most people consume in a week, all for less than 1% of a standard 2,000-calorie diet. This makes spinach particularly valuable for those following calorie-restricted diets while needing to maintain nutrient intake.

Factors That Change Your Spinach Calorie Count

Several variables affect the actual calorie content when you measure spinach:

• Measurement technique - How tightly you pack raw spinach into a measuring cup can increase calories by 2-3 per cup
• Water content - Freshly washed spinach retains water, slightly diluting calorie density
• Cooking method - Boiling versus sautéing affects final volume and nutrient retention
• Added ingredients - Dressings, oils, or other additions dramatically increase total calories

According to research published in the National Center for Biotechnology Information, cooking spinach increases the bioavailability of certain nutrients like beta-carotene by up to 50%, while slightly reducing vitamin C content. This nutritional trade-off means cooked spinach delivers more usable nutrients per calorie despite the higher calorie count per cup.

Practical Applications: Using Spinach Calorie Information

Knowing the precise calorie count in spinach helps you make smarter dietary choices. Here's how to apply this information:

For weight management: Fill half your plate with raw spinach (approximately 15 calories) to increase meal volume without significant calorie addition. This technique, supported by research from the CDC Nutrition Resources, helps create satisfying meals while maintaining a calorie deficit.

For meal planning: When tracking calories, remember that 1 cup cooked spinach equals about 4 cups raw. Many people accidentally double-count spinach calories by measuring cooked spinach as if it were raw.

For nutrient optimization: Pair spinach with healthy fats like olive oil or avocado. The fat-soluble vitamins in spinach (A, E, and K) absorb better when consumed with dietary fats, maximizing nutritional benefit without significantly increasing calorie density.

Avoiding Common Spinach Calorie Mistakes

Many people miscalculate spinach calories due to these common errors:

• Mixing up raw and cooked measurements in calorie tracking apps
• Not accounting for added ingredients like dressings or oils
• Using imprecise measuring techniques for leafy greens
• Assuming all leafy greens have identical calorie counts

For accurate tracking, always specify whether your spinach is raw or cooked in your food diary. When dining out, assume restaurant spinach dishes contain added fats unless specified otherwise - a simple sautéed spinach side often contains 100-150 calories due to added oil.

Spinach in Different Dietary Approaches

Spinach's minimal calorie impact makes it versatile across various eating patterns:

• Keto diets: With just 1g net carbs per cup raw, spinach fits perfectly within carb limits
• Mediterranean diets: Spinach provides essential nutrients while aligning with plant-focused principles
• Diabetes management: Low glycemic impact with high fiber content helps regulate blood sugar
• Vegan nutrition: Excellent source of non-heme iron and calcium when paired with vitamin C

Nutrition professionals at the Academy of Nutrition and Dietetics consistently recommend spinach as a foundational vegetable for nearly all dietary patterns due to its exceptional nutrient profile and minimal caloric impact.

Maximizing Spinach's Nutritional Value

To get the most from your spinach while accurately tracking calories:

• Store fresh spinach in airtight containers with paper towels to absorb excess moisture
• Wash spinach just before use to preserve nutrients
• Add a squeeze of lemon to raw spinach salads to enhance iron absorption
• Lightly cook spinach rather than boiling to preserve water-soluble vitamins
• Measure raw spinach by gently filling the cup without packing

These practical techniques ensure you receive maximum nutritional benefit while maintaining accurate calorie counts for your dietary tracking needs.

How many calories are in one cup of cooked spinach?

One cup of cooked spinach contains approximately 41 calories. This higher calorie count compared to raw spinach results from the reduced volume after cooking - one cup cooked equals about 4-5 cups raw spinach.

Does spinach have more calories when cooked?

Yes, cooked spinach has more calories per cup than raw spinach because cooking reduces its volume significantly. While raw spinach has 7 calories per cup, cooked spinach contains about 41 calories per cup. However, you're consuming much more actual spinach in that cooked cup.

Is spinach good for weight loss?

Spinach is excellent for weight loss due to its extremely low calorie density and high nutrient content. With just 7 calories per cup raw, you can eat substantial portions that increase meal volume and satisfaction without significantly impacting your daily calorie budget.

How much spinach equals 100 calories?

Approximately 14 cups of raw spinach equals 100 calories. For cooked spinach, it takes about 2.4 cups to reach 100 calories. This dramatic difference highlights why preparation method matters when tracking calories.