Spinach Calories: 7 Facts You Need to Know (Raw vs Cooked)

One cup (30g) of raw spinach contains just 7 calories, while one cup (180g) of cooked spinach has approximately 41 calories. This nutrient-dense leafy green offers exceptional nutritional value with minimal caloric impact, making it ideal for weight management and overall health.

Discover exactly how spinach fits into your nutritional goals with this comprehensive breakdown of its calorie content, portion considerations, and health benefits backed by authoritative nutritional science.

Spinach Calorie Facts: Raw vs. Cooked Comparison

Understanding the difference between raw and cooked spinach is crucial for accurate calorie tracking. When spinach cooks, it wilts significantly, concentrating nutrients and calories in a smaller volume. Here's the precise nutritional comparison:

Spinach Type	Portion Size	Calories	Water Content	Key Nutrients
Raw spinach	1 cup (30g)	7 kcal	91%	Vitamin K, Vitamin A, Folate
Raw spinach	100g	23 kcal	91%	Vitamin K (460% DV), Vitamin A (188% DV)
Cooked spinach	1 cup (180g)	41 kcal	93%	Vitamin K (738% DV), Vitamin A (377% DV), Iron
Cooked spinach	100g	23 kcal	93%	Vitamin K, Vitamin A, Manganese, Magnesium

All nutritional data verified through the USDA FoodData Central, the most authoritative source for nutritional information in the United States. The USDA database provides standardized measurements that nutrition professionals rely on for accurate dietary planning.

Why Portion Size Matters More Than You Think

Many people miscalculate spinach calories because they don't account for the dramatic volume change during cooking. When you cook 6 cups of raw spinach (about 180g), it reduces to approximately 1 cup cooked. This explains why cooked spinach appears to have more calories per cup—it's the same amount of spinach in a much smaller space.

For accurate tracking:

• Measure raw spinach by volume before cooking
• Use kitchen scales for precise weight measurements
• Remember that cooking concentrates nutrients but doesn't add calories

Nutritional Powerhouse Beyond Calories

While the calorie count is impressively low, spinach's true value lies in its exceptional nutrient density. According to research published in the National Institutes of Health, spinach contains over 20 different vitamins and minerals essential for optimal health.

One cup of cooked spinach delivers:

• Nearly 100% of your daily vitamin K requirement
• More than 35% of your daily vitamin A needs
• Significant amounts of folate, magnesium, and iron
• Powerful antioxidants like lutein and zeaxanthin

Practical Ways to Maximize Spinach's Benefits

Understanding how preparation methods affect nutritional value helps you get the most from this leafy green:

Raw vs. Cooked: Which Is Better?

Raw spinach preserves heat-sensitive nutrients like vitamin C but contains oxalates that can inhibit mineral absorption. Cooking spinach reduces oxalate content by up to 87%, making iron and calcium more bioavailable. For maximum benefit, try alternating between raw spinach salads and lightly cooked preparations.

Smart Cooking Techniques

To preserve nutrients while improving absorption:

• Steam spinach for 2-3 minutes instead of boiling
• Add a squeeze of lemon juice to enhance iron absorption
• Pair with healthy fats like olive oil to boost absorption of fat-soluble vitamins
• Avoid overcooking, which can degrade certain nutrients

Common Misconceptions About Spinach Calories

Several myths persist about spinach's caloric content that can lead to inaccurate tracking:

• Myth: Spinach has negative calories

  Fact: While spinach requires more energy to digest than it provides, the difference is minimal. The thermic effect of food for spinach is approximately 10%, meaning you absorb about 90% of its calories.

• Myth: All preparation methods yield the same calorie count

  Fact: Adding oils, sauces, or cheese significantly increases the calorie content. A cup of plain cooked spinach has 41 calories, but creamed spinach can contain 200+ calories per serving.

How Spinach Fits Into Different Dietary Patterns

Whether you're following a specific eating plan, spinach adapts beautifully:

• Keto diets: With just 1g net carb per cup raw, spinach is keto-friendly
• Weight loss: High volume, low calorie nature promotes satiety
• Diabetes management: Low glycemic impact with beneficial fiber content
• Heart health: Potassium and magnesium support healthy blood pressure

When Spinach Might Not Be Ideal

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

• Those taking blood thinners should maintain consistent vitamin K intake
• People with kidney stones may need to limit high-oxalate foods
• Individuals with iron overload conditions should consult their physician

For personalized advice, consult a registered dietitian who can help you incorporate spinach appropriately based on your specific health needs and goals.

How many calories are in a cup of raw spinach?

One cup (30g) of raw spinach contains approximately 7 calories. This makes it one of the lowest-calorie vegetables available, perfect for adding volume to meals without significant caloric impact.

Does cooking spinach increase its calorie content?

Cooking doesn't increase the actual calories in spinach—it concentrates them. One cup of cooked spinach (180g) has about 41 calories because it takes approximately 6 cups of raw spinach to make 1 cup cooked. The total calories remain the same, but they're packed into a smaller volume.

Is spinach good for weight loss?

Yes, spinach is excellent for weight loss due to its extremely low calorie density and high nutrient content. With only 7 calories per cup raw, you can eat substantial portions that promote fullness while providing essential vitamins and minerals. The fiber content also supports digestive health and satiety.

How much spinach should I eat daily for health benefits?

Most health organizations recommend 1-2 cups of dark leafy greens daily. For spinach specifically, consuming 1 cup cooked or 2 cups raw provides optimal nutritional benefits without excessive vitamin K intake for most people. Those on blood thinners should maintain consistent daily amounts and consult their physician.

Does spinach have more nutrients raw or cooked?

Both forms offer benefits. Raw spinach preserves vitamin C and folate, while cooked spinach increases bioavailability of iron, calcium, and beta-carotene. Cooking reduces oxalic acid by up to 87%, making minerals more absorbable. For maximum benefit, include both raw and cooked spinach in your diet.