Spinach Calories: Exact Count Per Serving (2024 Data)

One cup (30g) of raw spinach contains just 7 calories, while a half-cup (85g) of cooked spinach has approximately 21 calories. This leafy green delivers exceptional nutrient density with minimal caloric impact, making it ideal for weight management and overall health.

Why Spinach Calorie Information Matters for Your Health Goals

Understanding the precise calorie content of spinach helps you make informed decisions about meal planning and nutrition tracking. Whether you're managing weight, building muscle, or simply maintaining a balanced diet, knowing how many calories in spinach per serving allows you to incorporate this superfood strategically into your eating pattern without compromising your goals.

Spinach Nutrition Facts: Raw vs Cooked Comparison

The calorie count in spinach changes significantly based on preparation method. When spinach cooks, it wilts dramatically, concentrating nutrients and calories into a smaller volume. This explains why calories in cooked spinach per 100g appear higher than raw—though you're actually consuming more spinach by weight.

Nutrition Facts	Raw Spinach (1 cup/30g)	Cooked Spinach (½ cup/85g)
Calories	7	21
Protein	0.9g	3.0g
Carbohydrates	1.1g	3.6g
Fiber	0.7g	2.2g
Vitamin A	56% DV	188% DV
Vitamin K	121% DV	604% DV

Data sourced from the USDA FoodData Central, the most authoritative nutritional database maintained by the United States Department of Agriculture. Their rigorous testing methods ensure accurate measurements of food composition across preparation methods.

Practical Applications: Using Spinach in Your Daily Diet

Knowing how many calories in a cup of raw spinach empowers you to maximize this vegetable's benefits without exceeding your calorie goals. Here's how to incorporate spinach strategically:

• Smoothie booster: Add 2 cups (60g) of raw spinach to your morning smoothie for just 14 calories while significantly boosting nutrient content
• Salad base: Create a substantial salad with 3 cups (90g) of raw spinach (21 calories) as your foundation
• Cooked side dish: Steam 1 cup (170g) of cooked spinach (42 calories) as a nutrient-dense accompaniment to lean proteins
• Omelet enhancer: Fold ½ cup (42g) of cooked spinach (21 calories) into your egg mixture for added nutrition without significant calorie increase

Nutrient Density: Why Spinach Offers More Than Just Low Calories

While spinach nutrition facts for weight loss highlight its minimal calorie count, its true value lies in exceptional nutrient density. Spinach delivers:

• Vitamin K for bone health and blood clotting
• Vitamin A for vision and immune function
• Folate for cellular function and DNA synthesis
• Iron for oxygen transport (enhanced absorption when paired with vitamin C)
• Magnesium for muscle and nerve function

According to the National Institutes of Health Office of Dietary Supplements, spinach ranks among the top nutrient-dense foods per calorie. Its combination of vitamins, minerals, and antioxidants makes it a nutritional powerhouse that supports multiple body systems.

Common Misconceptions About Spinach Calories

Many people misunderstand spinach's caloric profile. Let's clarify:

• Myth: All leafy greens have identical calorie counts
  Fact: While most greens are low-calorie, spinach contains slightly more nutrients per calorie than iceberg lettuce but fewer than kale
• Myth: Cooking spinach dramatically increases calories
  Fact: The calorie count per gram increases because water evaporates, but you'd need to eat significantly more raw spinach to match the volume of cooked
• Myth: Spinach preparation doesn't affect nutritional value
  Fact: Light cooking increases bioavailability of certain nutrients like beta-carotene, while raw spinach preserves more vitamin C

Maximizing Benefits: How to Choose and Store Spinach

To ensure you're getting the most nutritional value from your spinach:

• Select vibrant green leaves without yellowing or wilting
• Store in airtight containers with paper towels to absorb moisture
• Use within 5-7 days for peak freshness and nutrient retention
• Wash thoroughly before consumption to remove potential contaminants

Research published in the Journal of Agricultural and Food Chemistry confirms that proper storage methods preserve spinach's nutritional content significantly better than improper storage. This matters because nutrient degradation directly impacts the health benefits you receive from this vegetable.

Frequently Asked Questions

How many calories in a handful of spinach?

A typical handful (about 30g) of raw spinach contains approximately 7 calories. This small volume provides significant amounts of vitamins A and K while contributing minimally to your daily calorie intake.

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) and high fiber content. It creates volume in meals without adding significant calories, helping you feel full while staying within calorie goals. The fiber also supports healthy digestion and blood sugar regulation.

Does cooking spinach increase calories?

Cooking doesn't increase the actual calories in spinach—it concentrates them by removing water. One cup of raw spinach (7 calories) cooks down to about 1/3 cup cooked (7 calories). However, you can eat a larger volume of raw spinach for the same calories as a smaller cooked portion. The nutritional value changes slightly, with some nutrients becoming more bioavailable through cooking.

How much spinach can I eat daily?

Most nutritionists recommend 1-2 cups of raw leafy greens like spinach daily as part of a balanced diet. This provides substantial nutrients without excessive oxalates. People with kidney issues or on blood thinners should consult their doctor about appropriate amounts, as spinach's high vitamin K content can interact with certain medications.