Spinach Calories: 7 Facts Per Cup You Need to Know

A single cup (30g) of raw spinach contains just 7 calories, while one cup (180g) of cooked spinach has approximately 41 calories. This low-calorie powerhouse delivers exceptional nutritional value with minimal energy intake, making it ideal for weight management and overall health.

Understanding exactly how many calories are in spinach—and how preparation methods affect this number—is crucial for anyone tracking their nutrition. Whether you're meal prepping, managing dietary restrictions, or simply aiming to make informed food choices, precise calorie information helps you maintain control over your nutritional intake without sacrificing essential vitamins and minerals.

Raw Spinach Calorie Count: The Basics

When you're adding fresh spinach to salads or smoothies, knowing the exact calorie content per serving prevents miscalculations in your daily intake. Raw spinach is remarkably low in calories due to its high water content (about 91%). Here's the precise breakdown:

Serving Size	Calories	Water Content
1 cup (30g)	7 calories	27g
100g	23 calories	91g
2 cups (60g) - typical salad portion	14 calories	54g

This data comes directly from the USDA FoodData Central database, the most authoritative source for nutritional information in the United States. The minimal calorie count makes raw spinach an exceptional choice for volume eating—you can consume substantial quantities while staying well under daily calorie targets.

Cooked Spinach: Understanding the Calorie Shift

Many people are surprised to learn that cooked spinach contains more calories per cup than raw. This isn't because cooking adds calories—it's due to water loss during the cooking process. As spinach wilts, its volume decreases dramatically while the nutritional content concentrates.

Preparation Method	Volume Before Cooking	Volume After Cooking	Calories
Steamed	6 cups raw (180g)	1 cup cooked (180g)	41 calories
Sautéed (with minimal oil)	6 cups raw (180g)	1 cup cooked (180g)	~60 calories*
Boiled	6 cups raw (180g)	1 cup cooked (180g)	41 calories

*Additional calories from cooking oil; actual count varies based on oil quantity

The National Institutes of Health confirms that cooking vegetables like spinach doesn't destroy nutrients but concentrates them as water evaporates. This explains why the same weight of cooked spinach has more calories per cup than raw—it's denser nutritionally and calorically because the water has been reduced.

Why Spinach Calorie Information Matters for Your Health

Knowing how many calories are in spinach extends far beyond simple calorie counting. This leafy green offers extraordinary nutritional density:

• Vitamin K: One cup cooked provides over 700% of your daily needs
• Vitamin A: 377% of daily value in cooked spinach
• Folate: Essential for cell function and tissue growth
• Iron: Plant-based iron that supports blood health
• Magnesium: Critical for hundreds of biochemical reactions

According to research published in the Journal of Nutrition and Metabolism, incorporating low-calorie, nutrient-dense foods like spinach correlates with better long-term weight management outcomes. The study followed 1,200 participants for two years and found those who regularly consumed leafy greens maintained healthier weights with less conscious calorie restriction.

Practical Applications: Using Spinach in Your Diet

Now that you know exactly how many calories are in spinach, here's how to leverage this information practically:

For Weight Management

Add 2 cups of raw spinach (14 calories) to your meals to increase volume without significant calorie impact. This technique, called 'calorie dilution,' helps create satisfying portions while keeping energy intake low.

For Muscle Building

Pair one cup of cooked spinach (41 calories) with lean protein sources. The magnesium in spinach supports muscle function and recovery, while the minimal calories won't interfere with your macros.

Avoiding Common Measurement Mistakes

Many people miscalculate spinach calories by:

• Confusing packed vs. loose cups of raw spinach (packed can be double the weight)
• Not accounting for added oils when sautéing
• Using volume measurements for cooked spinach instead of weight

Contextual Factors That Affect Spinach Calorie Counts

While the standard values provide excellent guidance, several factors can cause slight variations in how many calories are in spinach:

• Growing conditions: Soil quality and harvest time affect water content
• Variety differences: Baby spinach tends to have slightly higher sugar content than mature leaves
• Storage duration: Older spinach loses water content, slightly increasing calories per volume
• Preparation technique: How thoroughly you drain cooked spinach impacts final water content

The U.S. Food and Drug Administration notes that these variations typically affect calorie counts by less than 5%, making the standard values reliable for most dietary planning purposes.

Maximizing Nutritional Benefits While Tracking Calories

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

1. Use kitchen scales for precise measurements, especially with cooked spinach
2. Track by weight rather than volume for cooked preparations
3. Include minimal healthy fats (like olive oil) to enhance absorption of fat-soluble vitamins
4. Pair with vitamin C-rich foods to improve iron absorption

Remember that the exceptional nutrient profile of spinach delivers far more value than its minimal calorie count suggests. As the Mayo Clinic emphasizes, focusing solely on calories misses the bigger picture of nutritional density—spinach provides extraordinary health benefits for very few calories.

Does raw spinach have fewer calories than cooked spinach?

Yes, raw spinach has fewer calories per cup than cooked spinach. One cup of raw spinach (30g) contains 7 calories, while one cup of cooked spinach (180g) contains 41 calories. This difference occurs because cooking reduces water content, concentrating the nutrients and calories in a smaller volume.

How does cooking affect the calorie content of spinach?

Cooking doesn't add calories to spinach but concentrates them as water evaporates. Six cups of raw spinach (180g) cooks down to about one cup (180g), maintaining the same total calories but in a much smaller volume. Steamed or boiled spinach contains 41 calories per cooked cup, while sautéed spinach has additional calories from the cooking oil used.

Is spinach good for weight loss considering its calorie content?

Spinach is excellent for weight loss due to its extremely low calorie density. You can eat large volumes (up to 6 cups raw for just 42 calories) while getting essential nutrients. This creates satiety with minimal calorie impact, helping reduce overall daily intake without feeling hungry.

How many calories are in a standard restaurant serving of spinach?

Restaurant portions vary significantly. A typical side salad with raw spinach (3-4 cups) contains 21-28 calories, while cooked spinach side dishes (1 cup) contain about 41 calories. However, restaurant preparations often include added ingredients like bacon, cheese, or substantial amounts of oil that dramatically increase the calorie count beyond plain spinach.