How Many Calories in Spinach? Complete Nutrition Facts

Raw spinach contains just 23 calories per 100 grams, while cooked spinach has 41 calories per 100 grams due to reduced water content. A single cup of raw spinach (30g) provides only 7 calories, making it one of the most nutrient-dense low-calorie vegetables available.

Understanding the precise calorie content of spinach helps you make informed dietary choices whether you're managing weight, tracking macros, or optimizing your nutrition. As a culinary professional who analyzes food chemistry daily, I've seen how accurate nutritional knowledge transforms people's eating habits. Let's explore exactly what makes spinach such a powerful addition to any healthy diet.

Spinach Calorie Breakdown by Serving Size

Spinach's calorie count varies significantly based on preparation method and serving size. Here's the precise nutritional information you need for accurate meal planning:

Preparation Method	Measurement	Calories	Water Content
Raw spinach	100 grams	23 kcal	91.4%
Raw spinach	1 cup (30g)	7 kcal	91.4%
Cooked spinach	100 grams	41 kcal	84.2%
Cooked spinach	½ cup (90g)	21 kcal	84.2%

This comparison comes directly from the USDA FoodData Central database (accessed September 2025), the most authoritative source for nutritional information in the United States. Notice how cooking concentrates the calories by reducing water content—this explains why the same weight of cooked spinach contains nearly double the calories of raw spinach.

Why Spinach's Calorie Density Matters for Your Diet

When you're tracking calories for weight management or athletic performance, understanding volume versus weight is crucial. One cup of raw spinach wilts down to just ⅓ cup when cooked, yet contains the same nutritional value. This means:

• Raw spinach provides maximum volume for minimal calories—perfect for satisfying hunger without exceeding calorie goals
• Cooked spinach delivers more concentrated nutrients per bite, beneficial when appetite is limited
• Adding spinach to meals increases volume without significantly impacting calorie counts

Research from the National Institutes of Health shows that incorporating high-volume, low-calorie foods like spinach leads to greater satiety and reduced overall calorie intake throughout the day. This makes spinach an excellent tool for sustainable weight management.

Spinach Nutrition Beyond Calories

While calorie count matters, spinach's true value lies in its exceptional nutrient density. Per 100 grams, raw spinach provides:

• 121% of your daily vitamin K needs
• 47% of vitamin A (as beta-carotene)
• 15% of vitamin C
• 14% of folate
• Significant amounts of manganese, magnesium, and iron

According to the Harvard T.H. Chan School of Public Health, leafy greens like spinach rank among the top foods for nutrient density per calorie. This means you get more essential vitamins and minerals for fewer calories compared to almost any other food.

Practical Applications in Meal Planning

Understanding spinach's calorie profile helps you strategically incorporate it into various dietary approaches:

For Weight Loss

Add 2 cups of raw spinach (14 calories) to smoothies or omelets to increase volume without significantly impacting your calorie count. This technique leverages what nutrition scientists call "calorie dilution"—adding low-energy-density foods to meals to reduce overall calories while maintaining satisfaction.

For Athletes and Active Individuals

Cooked spinach provides more concentrated nutrients in a smaller volume, making it ideal when appetite is suppressed after intense workouts. Pair ½ cup cooked spinach (21 calories) with lean protein for a nutrient-dense post-workout meal.

For Blood Sugar Management

With a glycemic load of just 1, spinach won't impact blood sugar levels. The American Diabetes Association recommends adding leafy greens like spinach to every meal to help stabilize glucose levels while providing essential nutrients.

Common Misconceptions About Spinach Calories

Several myths persist about spinach's nutritional value that could mislead your dietary choices:

• Myth: Cooking destroys all nutrients in spinach
  Reality: While vitamin C decreases slightly with cooking, fat-soluble vitamins (A, E, K) and minerals become more bioavailable. Light steaming actually increases carotenoid absorption by 300-500% according to a Journal of Agricultural and Food Chemistry study.
• Myth: Canned spinach has the same nutritional value as fresh
  Reality: Canned spinach typically contains 25-30% more sodium and slightly fewer water-soluble vitamins. Opt for frozen spinach if fresh isn't available—it retains nearly identical nutrition to fresh when properly stored.

How Spinach Compares to Other Leafy Greens

While all leafy greens offer excellent nutrition, their calorie profiles differ slightly. Here's how spinach stacks up against popular alternatives per 100g:

• Spinach: 23 calories
• Kale: 49 calories
• Romaine lettuce: 17 calories
• Arugula: 25 calories
• Swiss chard: 19 calories

What makes spinach stand out is its exceptional balance of nutrients. While romaine has fewer calories, spinach provides 3.5 times more vitamin K and 10 times more folate. Compared to kale, spinach offers similar nutrient density with nearly half the calories.

Maximizing Spinach's Nutritional Benefits

How you prepare spinach affects its nutritional value. Based on my experience teaching cooking chemistry, here are evidence-based tips:

• Pair with healthy fats: Add olive oil or avocado to increase absorption of fat-soluble vitamins by up to 9 times (American Journal of Clinical Nutrition)
• Avoid overcooking: Steam for 2-3 minutes maximum to preserve water-soluble vitamins while increasing carotenoid availability
• Store properly: Keep unwashed spinach in airtight containers with paper towels to absorb moisture—this extends freshness by 5-7 days according to USDA storage guidelines

When Spinach Might Not Fit Your Needs

While spinach benefits most people, certain medical conditions require moderation:

• Those on blood thinners should maintain consistent vitamin K intake (spinach is extremely high in vitamin K)
• People with kidney stones may need to limit oxalate-rich foods like spinach
• Individuals with IBS might experience discomfort from raw spinach's fiber content

The key is consistency—sudden changes in spinach consumption can affect certain medications, but regular moderate intake provides significant health benefits for most people.

Putting It All Together: Spinach in Your Daily Diet

Based on current dietary guidelines from the Dietary Guidelines for Americans 2020-2025, incorporating 1-2 cups of leafy greens like spinach daily provides substantial health benefits without significantly impacting calorie budgets. Try these simple strategies:

• Add 1 cup raw spinach to morning smoothies (7 calories)
• Substitute lettuce with spinach in sandwiches and wraps
• Sauté ½ cup cooked spinach with garlic as a side dish (21 calories)
• Add raw spinach to soups and stews during the last minute of cooking

These small additions provide a significant nutrient boost while contributing minimally to your daily calorie intake—demonstrating why spinach remains a nutrition powerhouse in dietary planning.

Does raw spinach have fewer calories than cooked spinach?

Yes, raw spinach contains 23 calories per 100 grams while cooked spinach has 41 calories per 100 grams. Cooking reduces water content, concentrating the calories and nutrients. A cup of raw spinach (30g) has about 7 calories, while ½ cup cooked spinach (90g) contains approximately 21 calories.

How many calories are in a cup of spinach salad?

A cup of plain raw spinach contains only about 7 calories. However, common salad additions significantly impact the total: 2 tablespoons of dressing adds 70-140 calories, croutons add 50-100 calories, and cheese adds 50-100 calories. To keep your spinach salad low-calorie, use lemon juice or vinegar-based dressings and limit high-calorie toppings.

Is spinach good for weight loss?

Yes, spinach is excellent for weight loss due to its extremely low calorie density (7 calories per cup raw) and high volume. Research shows that incorporating high-volume, low-calorie foods like spinach increases meal satisfaction while reducing overall calorie intake. The fiber and water content promote fullness, helping prevent overeating throughout the day.

Does cooking spinach increase its calorie content?

Cooking doesn't add calories to spinach but concentrates them by removing water. Raw spinach is 91% water, while cooked spinach is about 84% water. This means the same weight of cooked spinach contains more calories because there's less water. However, the same volume of cooked spinach actually contains fewer calories than the same volume of raw spinach before cooking.

How much spinach should I eat daily for health benefits?

The Dietary Guidelines for Americans recommend 1-2 cups of leafy greens like spinach daily. This provides substantial vitamin K, A, and folate without significantly impacting calorie intake. One cup of raw spinach (7 calories) or ½ cup cooked (21 calories) counts as one serving. Consuming spinach regularly supports bone health, vision, and cardiovascular function while contributing minimally to daily calorie goals.