7 Calories in One Cup Spinach: Complete Nutrition Facts

One cup of raw spinach contains approximately 7 calories, making it an exceptionally low-calorie, nutrient-dense food choice for health-conscious eaters and those tracking their daily intake.

Discover exactly what makes spinach a nutritional powerhouse beyond just its minimal calorie count. Whether you're meal planning, tracking macros, or simply curious about this leafy green's health benefits, you'll find precise measurements and practical usage tips that transform how you incorporate spinach into your daily diet.

Exact Calorie Count: Raw vs. Cooked Spinach

Understanding the calorie difference between raw and cooked spinach is essential for accurate meal tracking. The water content dramatically affects volume and calorie density:

Preparation Method	Volume	Calories	Key Nutrients
Raw spinach	1 cup (30g)	7 calories	Vitamin K (121% DV), Vitamin A (56% DV)
Cooked spinach	1 cup (180g)	41 calories	Vitamin K (738% DV), Vitamin A (281% DV)
Frozen spinach (thawed)	1 cup (155g)	25 calories	Vitamin K (360% DV), Vitamin A (160% DV)

This comparison reveals why cooked spinach appears higher in calories per cup—it's denser due to reduced water content. The USDA FoodData Central database confirms these measurements, which represent average values from multiple tested samples.

Why Spinach's Calorie-to-Nutrient Ratio Matters

Spinach earns its superfood status through an extraordinary nutrient density that far exceeds its minimal calorie contribution. One cup of raw spinach delivers:

• Nearly 60% of your daily vitamin A needs from beta-carotene
• More than 100% of vitamin K for blood and bone health
• Significant folate (15% DV) crucial for cellular function
• Iron (5% DV) in a form enhanced by vitamin C in the same serving

Unlike many low-calorie foods that lack nutritional value, spinach provides substantial micronutrients without impacting daily calorie goals. Registered dietitians consistently rank spinach among the top nutrient-dense foods per calorie, as documented in the USDA's Nutrient Density Index research.

Practical Measurement Guide for Daily Tracking

Accurate measurement affects your calorie calculations. Follow these evidence-based tips:

Raw Spinach Measurements

When measuring raw spinach:

• Loosely packed cup: 7 calories (30g)
• Tightly packed cup: Up to 15 calories (65g)
• "Oversized" restaurant cup: Often 2-3 cups worth (14-21 calories)

Cooking's Impact on Volume

One pound (16 cups) of raw spinach cooks down to approximately 1.5 cups cooked. This dramatic reduction explains why cooked spinach has higher calories per measured cup. For precise tracking:

• Weigh raw spinach before cooking (30g raw = 7 calories)
• Measure cooked spinach after preparation for accurate logging
• Account for added ingredients like oil (1 tsp adds 40 calories)

Health Benefits Beyond Calorie Counting

Research from the Harvard T.H. Chan School of Public Health shows spinach consumption correlates with multiple health advantages:

• Eye health: Lutein and zeaxanthin protect against macular degeneration
• Heart health: Nitrates help regulate blood pressure
• Bone strength: Exceptional vitamin K content supports calcium utilization
• Antioxidant protection: Over 20 different flavonoid compounds combat oxidative stress

A 10-year study published in the American Journal of Clinical Nutrition found regular spinach consumption associated with slower cognitive decline in older adults, demonstrating benefits that extend far beyond basic nutrition facts.

Smart Ways to Incorporate Spinach Daily

Maximize spinach's nutritional benefits with these practical strategies:

• Smoothie booster: Blend 2 cups raw spinach (14 calories) into morning smoothies—color and flavor disappear while nutrients remain
• Egg enhancement: Add 1 cup raw spinach (7 calories) to omelets for volume without significant calorie increase
• Soup secret: Stir in 2 cups raw spinach (14 calories) during the last minute of soup cooking
• Pasta power: Mix cooked spinach into pasta dishes to effectively double portion size while adding minimal calories

Professional chefs note that pairing spinach with healthy fats like olive oil or avocado significantly increases absorption of fat-soluble vitamins A, E, and K—making your 7 calories work even harder nutritionally.

Common Questions About Spinach Nutrition

Based on frequent user inquiries, here are evidence-based answers to popular spinach questions:

Does cooking spinach reduce its nutritional value?

Cooking actually increases the bioavailability of certain nutrients like beta-carotene and iron while reducing oxalic acid. Water-soluble vitamins like vitamin C decrease slightly with cooking, but the overall nutrient density remains exceptionally high. Steaming preserves more nutrients than boiling.

How much spinach equals one vegetable serving?

According to USDA guidelines, 1 cup of raw leafy greens or 1/2 cup cooked equals one vegetable serving. Therefore, 1 cup raw spinach (7 calories) constitutes a full serving, while you'd need only 1/2 cup cooked spinach (20 calories) to meet the same serving requirement.

Is spinach keto-friendly considering its carbohydrate content?

Yes, spinach is keto-friendly. One cup of raw spinach contains just 1 gram of net carbohydrates (1.1g total carbs minus 0.1g fiber). This minimal carb count makes spinach an excellent choice for ketogenic diets, providing essential nutrients without disrupting ketosis.

Can eating too much spinach be harmful?

While rare, excessive spinach consumption (several pounds daily over extended periods) could potentially cause issues due to high vitamin K content affecting blood thinners, or oxalates contributing to kidney stones in susceptible individuals. For most people, normal dietary amounts pose no risk and provide significant health benefits.