1 Cup Spinach Calories: Raw vs Cooked (Exact Numbers)

One cup of raw spinach (about 30g) contains approximately 7 calories, while one cup of cooked spinach (about 180g) contains roughly 41 calories. This significant difference is due to the volume reduction when spinach wilts during cooking.

Understanding exactly how many calories are in spinach per cup matters whether you're meal prepping, tracking macros, or building nutrient-dense meals. This article breaks down the precise calorie counts for spinach in various preparations, explains why the numbers vary so dramatically, and shows how spinach fits into healthy eating patterns.

Raw vs Cooked Spinach: Why Calorie Counts Differ So Much

When searching for how many calories in 1 cup of spinach, the preparation method makes all the difference. Raw spinach is mostly water (about 91%) and takes up significant volume, while cooked spinach wilts dramatically, concentrating nutrients and calories into a smaller space.

Preparation Method	Volume	Weight	Calories
Raw spinach	1 cup	30g	7 calories
Cooked spinach (boiled, drained)	1 cup	180g	41 calories
Cooked spinach (steamed)	1 cup	180g	41 calories
Frozen spinach (thawed, drained)	1 cup	155g	33 calories

This fact comparison table, sourced from the USDA FoodData Central, explains why simply asking calories in spinach per cup requires clarification about preparation. The dramatic volume change during cooking means you're comparing very different quantities of actual spinach.

Complete Nutritional Profile of Spinach

Beyond calories, spinach delivers exceptional nutritional value. One cup of raw spinach provides:

• Vitamin K: 121% of your daily value - crucial for blood clotting and bone health
• Vitamin A: 56% of daily value - supports vision and immune function
• Folate: 15% of daily value - important for cell growth and metabolism
• Magnesium: 6% of daily value - regulates muscle and nerve function
• Iron: 5% of daily value - essential for oxygen transport in blood

When cooked, these nutrients become more concentrated. One cup of cooked spinach delivers significantly higher percentages of these essential vitamins and minerals while remaining extremely low in calories relative to its nutritional density.

Practical Applications for Your Diet

Knowing how many calories in cooked spinach versus raw helps you make informed choices:

For Weight Management

Spinach's extremely low calorie density makes it perfect for volume eating. You can consume large portions of raw spinach (about 4 cups for just 28 calories) while feeling full. This strategy works well for those tracking calories in spinach for weight loss.

For Meal Planning Accuracy

When following recipes, distinguish between raw and cooked measurements. A salad calling for "1 cup raw spinach" contains far fewer calories than a side dish of "1 cup cooked spinach." Many people unknowingly miscalculate their spinach nutrition facts per cup by not accounting for this difference.

Nutrient Maximization Tips

• Pair with healthy fats: Vitamin K and A are fat-soluble, so add olive oil or avocado to boost absorption
• Avoid overcooking: Light steaming preserves more nutrients than boiling
• Store properly: Keep raw spinach in airtight containers with paper towels to absorb moisture

How Spinach Compares to Other Leafy Greens

When evaluating calories in leafy greens per cup, spinach compares favorably:

• Kale: 1 cup raw = 33 calories (vs spinach's 7 calories)
• Arugula: 1 cup raw = 5 calories (slightly lower than spinach)
• Romaine lettuce: 1 cup raw = 10 calories (higher than spinach)
• Swiss chard: 1 cup cooked = 35 calories (similar to cooked spinach)

While arugula has marginally fewer calories, spinach delivers significantly more vitamins and minerals per calorie, making it one of the most nutrient-dense vegetables you can eat.

Common Questions About Spinach Calories

Many people researching how many calories in 1 cup of spinach have these practical concerns:

• Does spinach lose nutrients when cooked? Some water-soluble vitamins decrease slightly, but fat-soluble vitamins become more bioavailable, and the concentration effect means you consume more total nutrients per serving.
• Are canned spinach calories different? Canned spinach typically contains about 40 calories per cup (drained), similar to cooked fresh spinach, but may have added sodium.
• Does blending spinach change calorie content? Blending doesn't alter calories, but you might consume more volume than you would eat whole, potentially increasing total calorie intake from spinach.

How many calories in 1 cup of raw spinach?

One cup of raw spinach (approximately 30g) contains about 7 calories. This low calorie count makes raw spinach an excellent choice for volume eating while maintaining a calorie deficit.

Why does cooked spinach have more calories per cup than raw?

Cooked spinach has more calories per cup because the leaves wilt significantly during cooking, reducing volume while concentrating nutrients and calories. One cup of cooked spinach actually contains about six times more spinach by weight than one cup of raw spinach.

Is spinach good for weight loss?

Yes, spinach is excellent for weight loss due to its extremely low calorie density and high nutrient content. You can eat large volumes of raw spinach for very few calories while getting essential vitamins and minerals that support metabolism.

How does frozen spinach compare nutritionally to fresh?

Frozen spinach retains most nutrients well and contains about 33 calories per cup when thawed and drained. The freezing process preserves nutrients, making frozen spinach a convenient, year-round option with similar nutritional value to fresh.