How Many Calories in a Cup of Spinach: Raw vs Cooked

One cup (30g) of raw spinach contains just 7 calories, making it one of the most nutrient-dense, low-calorie vegetables you can add to your diet. Cooked spinach (1 cup/180g) contains approximately 41 calories due to its reduced volume after cooking.

If you're tracking your daily calorie intake or looking for nutrient-packed foods that won't derail your diet goals, spinach deserves a prominent place on your plate. This leafy green powerhouse delivers exceptional nutritional value with minimal caloric impact, supporting everything from weight management to overall health optimization.

Why Spinach's Calorie Count Matters for Your Health Goals

Understanding the caloric density of foods like spinach helps you make informed choices about portion sizes and meal composition. With only 7 calories per raw cup, spinach offers an extraordinary nutrient-to-calorie ratio that few other foods can match. Registered dietitians consistently recommend incorporating low-calorie, high-nutrient foods like spinach for sustainable weight management and optimal health.

Raw vs. Cooked: How Preparation Affects Calorie Density

The calorie count changes significantly when spinach is cooked due to water loss and volume reduction:

Preparation Method	Volume	Weight	Calories
Raw spinach	1 cup	30g	7 calories
Cooked spinach	1 cup	180g	41 calories

When spinach cooks, it wilts dramatically—roughly six cups of raw spinach reduce to just one cup cooked. This explains why the calorie count appears higher per cup when cooked, though the actual nutritional content remains consistent by weight. For accurate tracking, consider weighing your spinach rather than measuring by volume.

Nutritional Powerhouse Beyond Calories

While the low calorie count makes spinach attractive for weight-conscious eaters, its true value lies in the exceptional array of nutrients packed into those few calories:

• Vitamin K: One cup provides over 100% of your daily requirement, crucial for blood clotting and bone health
• Vitamin A: Delivers 56% of daily needs in the form of beta-carotene, supporting vision and immune function
• Folate: Contains 15% of your daily folate needs, essential for cell growth and DNA synthesis
• Vitamin C: Offers 14% of daily needs, supporting immune function and collagen production
• Manganese: Provides 8% of daily needs, important for metabolism and bone formation

According to data from the USDA FoodData Central, spinach also contains valuable amounts of magnesium, iron, potassium, and calcium—plus powerful antioxidants like lutein and zeaxanthin that support eye health.

Practical Applications: Maximizing Spinach in Your Diet

Knowing the calorie content of spinach allows you to strategically incorporate it into various dietary approaches:

For Weight Management

Add generous portions of raw spinach to salads, smoothies, or as a base for bowls without significantly impacting your daily calorie budget. One cup adds only 7 calories while increasing meal volume and satisfaction.

For Nutrient Optimization

Cooked spinach delivers more concentrated nutrients per bite. Sauté with a small amount of healthy fat (like olive oil) to enhance absorption of fat-soluble vitamins A, E, and K.

Daily Intake Recommendations

Nutrition experts recommend consuming 1.5-2 cups of dark leafy greens like spinach daily. This provides substantial nutritional benefits while contributing minimally to your overall calorie intake—approximately 10-14 calories when raw.

Comparing Spinach to Other Leafy Greens

How does spinach stack up against other popular greens? The USDA nutrient database reveals these calorie comparisons per raw cup:

Leafy Green	Volume	Calories	Key Nutritional Advantages
Spinach	1 cup (30g)	7	Highest in vitamin K, folate, magnesium
Kale	1 cup (67g)	33	More vitamin C, calcium, fiber
Romaine lettuce	1 cup (47g)	8	Higher in vitamin A
Arugula	1 cup (20g)	5	Distinct peppery flavor, glucosinolates

While all leafy greens offer excellent nutritional profiles, spinach stands out for its exceptional vitamin K content and versatility in both raw and cooked applications.

Common Measurement Mistakes to Avoid

Accurate calorie tracking with spinach requires attention to these often-overlooked details:

• Packed vs. loose measurement: A loosely packed cup of spinach contains fewer leaves (and thus fewer calories) than a firmly packed cup
• Leaf size variation: Baby spinach leaves are smaller, so a cup contains more individual leaves than mature spinach
• Water content differences: Spinach straight from washing contains more water weight, slightly reducing calorie density
• Cooking method impact: Boiled spinach retains less water (and thus more concentrated calories) than steamed spinach

For precise tracking, especially when managing specific health conditions, weighing your spinach with a kitchen scale provides the most accurate measurement.

Maximizing Nutritional Benefits While Minimizing Calorie Impact

Professional chefs and nutritionists recommend these evidence-based strategies for getting the most from spinach without unnecessary calories:

1. Add to smoothies: Blend raw spinach into fruit smoothies—the mild flavor disappears while nutrients remain intact
2. Use as a pizza topping: Add fresh spinach during the last minute of baking to retain nutrients without added fat
3. Create layered salads: Build salads with spinach as the base layer, topped with higher-calorie ingredients for balanced nutrition
4. Make spinach pesto: Replace half the basil in traditional pesto with spinach for a nutrient boost with minimal calorie increase
5. Add to soups and stews: Stir in fresh spinach during the last few minutes of cooking for vibrant color and nutrients

Research published in the Journal of Nutrition and Metabolism confirms that incorporating low-energy-density foods like spinach helps increase satiety while reducing overall calorie intake—a winning combination for sustainable weight management.

When Spinach's Calorie Count Might Differ

Several factors can cause slight variations in spinach's calorie content:

• Growing conditions: Soil quality and sunlight exposure can affect nutrient density
• Harvest timing: Younger leaves may have slightly different nutrient profiles than mature leaves
• Storage duration: Nutrient degradation occurs over time, particularly with vitamin C
• Preparation methods: Adding dressings, oils, or other ingredients significantly changes the calorie profile

These variations are typically minimal (within 5-10% of standard values), but they explain why you might see slightly different numbers across various nutrition resources.

Does cooked spinach have more calories than raw spinach?

Cooked spinach appears to have more calories per cup (41 calories) compared to raw spinach (7 calories) because cooking reduces its volume significantly. Six cups of raw spinach typically cooks down to just one cup. By weight, the calorie content remains consistent—approximately 23 calories per 100g whether raw or cooked.

How many calories are in a cup of spinach salad?

A cup of plain raw spinach contains just 7 calories. However, a typical spinach salad with added ingredients like dressing, nuts, cheese, and fruits can range from 150-400+ calories depending on the additions. The spinach itself contributes minimally to the total calorie count.

Is spinach good for weight loss because of its low calorie count?

Yes, spinach is excellent for weight loss due to its extremely low calorie density (7 calories per cup raw) combined with high fiber and water content, which promotes satiety. Research shows that incorporating low-energy-density foods like spinach helps reduce overall calorie intake while maintaining feelings of fullness.

How much spinach should I eat daily for optimal nutrition?

Nutrition experts recommend consuming 1.5-2 cups of raw leafy greens like spinach daily. This provides substantial amounts of vitamins K, A, and folate while contributing only 10-14 calories to your daily intake. For cooked spinach, the recommendation is approximately 1 cup daily (41 calories).

Does blending spinach in smoothies affect its calorie content?

Blending spinach doesn't change its calorie content—the same cup of raw spinach still contains 7 calories whether eaten whole or blended. However, blending may increase nutrient absorption by breaking down cell walls, and it allows you to consume larger quantities more easily without significantly increasing calorie intake.