How Many Calories in a Cup of Spinach: Exact Nutrition Facts

One cup of raw spinach contains just 7 calories, making it an exceptionally nutrient-dense food choice for weight management and overall health. This low-calorie powerhouse delivers essential vitamins, minerals, and fiber without significant impact on daily energy intake.

When you're tracking your nutrition or building healthy eating habits, understanding the exact calorie content of common foods is essential. Spinach consistently ranks as one of the most nutrient-dense vegetables available, but how many calories are actually in that cup you're about to add to your salad or smoothie? Let's break down the facts with precision.

What Exactly Constitutes a Cup of Spinach?

The calorie count depends significantly on how you measure your spinach. Understanding these measurement variations prevents confusion in your nutritional tracking:

• Raw, loose spinach: 1 cup (30g) = 7 calories
• Raw, packed spinach: 1 cup (60g) = 14 calories
• Cooked spinach: 1 cup (180g) = 41 calories

This dramatic difference occurs because cooking reduces spinach's volume by about 75% as water evaporates. When recipes specify "a cup of spinach," always check whether they mean raw or cooked to accurately track your calorie intake.

Nutritional Profile: Beyond Just Calories

While the calorie count is impressively low, spinach's true value lies in what those calories deliver. According to USDA FoodData Central, one cup (30g) of raw spinach provides:

• Carbohydrates: 1.1g (0.1g sugar, 0.7g fiber)
• Protein: 0.9g
• Fat: 0.1g
• Vitamin K: 121% of Daily Value (DV)
• Vitamin A: 56% of DV
• Folate: 15% of DV
• Manganese: 14% of DV
• Magnesium: 6% of DV

This exceptional nutrient density—maximum nutrition per calorie—is why nutritionists consistently recommend spinach as a dietary staple. The fiber content also contributes to satiety, helping you feel full despite the minimal calorie impact.

Spinach in Your Daily Nutrition Plan

Understanding how spinach fits into your overall nutrition goals transforms this simple vegetable from an afterthought to a strategic dietary component:

For those managing weight, a full cup of raw spinach adds negligible calories while providing volume and nutrients that support metabolism. Registered dietitians often recommend filling half your plate with non-starchy vegetables like spinach to naturally reduce overall calorie density without sacrificing portion size.

When preparing spinach, be mindful of additions that significantly increase calorie content. A cup of raw spinach (7 calories) becomes 149 calories with just two tablespoons of standard ranch dressing. For maximum benefit, pair spinach with healthy fats like olive oil or avocado to enhance absorption of fat-soluble vitamins without excessive calories.

Leafy Green	Calories per Cup (Raw)	Key Nutrients	Nutrient Density Score
Spinach	7	Vitamins K, A, folate	91.1
Kale	33	Vitamins K, A, C	83.8
Romaine Lettuce	8	Vitamins A, K	70.0
Arugula	5	Vitamins K, A, calcium	82.5

This comparative analysis from the USDA FoodData Central shows spinach's exceptional position among leafy greens. While arugula has slightly fewer calories, spinach delivers significantly more vitamins and minerals per serving, giving it the highest nutrient density score of common salad greens.

Practical Applications for Daily Eating

Incorporating spinach into your diet requires minimal effort but delivers maximum nutritional benefit. Here are evidence-based strategies nutrition professionals recommend:

• Smoothie booster: Add 1-2 cups raw spinach to fruit smoothies (adds minimal calories while boosting nutrients without altering flavor)
• Salad base: Use 2-3 cups raw spinach as your salad foundation (approximately 14-21 calories)
• Cooked side dish: Sauté 1 cup cooked spinach with garlic and lemon (41 calories plus minimal oil)
• Omelet enhancement: Fold 1/2 cup cooked spinach into eggs (adds 20 calories with significant nutrient boost)

Research published in the Journal of Nutrition and Metabolism demonstrates that individuals who regularly consume high-volume, low-calorie vegetables like spinach achieve better long-term weight management outcomes. The study tracked participants for 12 months and found those incorporating at least 2 cups of leafy greens daily maintained weight loss more effectively.

Addressing Common Misconceptions

Several myths persist about spinach's nutritional value that deserve clarification:

Myth: Cooking destroys all nutrients in spinach.
Fact: While some water-soluble vitamins decrease with cooking, fat-soluble vitamins (A, E, K) and certain antioxidants actually become more bioavailable. Cooking also reduces volume, allowing you to consume more nutrients in a single sitting.

Myth: Canned spinach has the same nutritional value as fresh.
Fact: Canned spinach typically contains added sodium and may have slightly reduced vitamin C content, but retains most other nutrients. Opt for low-sodium varieties when choosing canned options.

Understanding these nuances helps you make informed decisions about incorporating spinach into your diet based on your specific nutritional goals and preparation preferences.

Does cooking spinach increase its calorie content?

Cooking doesn't increase calories per gram, but concentrates them by removing water. One cup of cooked spinach (180g) contains 41 calories compared to 7 calories in one cup of raw spinach (30g) because cooking reduces volume significantly.

How much spinach equals 100 calories?

Approximately 14 cups of raw spinach (420g) or 2.4 cups of cooked spinach (432g) contain 100 calories. This demonstrates spinach's exceptional nutrient density - you can eat substantial volumes for minimal calories.

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) combined with high fiber and nutrient content. It provides volume and satiety with minimal calories, helping create a natural calorie deficit.

Does baby spinach have fewer calories than regular spinach?

No, baby spinach and mature spinach have virtually identical calorie content per volume (7 calories per cup raw). The main differences are in texture and flavor intensity, not nutritional composition.