Spinach Nutrition Facts: 1 Cup Complete Breakdown

One cup of raw spinach (30g) contains just 7 calories, 0.9g protein, 1.1g carbohydrates, and delivers over 100% of your daily vitamin K needs. This nutrient-dense leafy green provides exceptional amounts of vitamins A, C, folate, and manganese while being extremely low in calories - making it one of the most nutritionally valuable vegetables per calorie consumed.

Discover exactly what makes spinach a nutritional powerhouse in your diet. Whether you're tracking macros, planning meals, or optimizing for specific health benefits, understanding the precise nutritional composition of a standard 1-cup serving provides actionable insights for your dietary choices.

Complete Nutritional Profile: Raw Spinach (1 Cup/30g)

According to the USDA FoodData Central database, a single cup (30g) of raw spinach delivers remarkable nutrition in minimal calories. This standard serving size represents what most people would consume in a typical salad portion or smoothie addition.

Nutrient	Amount	% Daily Value*
Calories	7	<1%
Total Fat	0.1g	1%
Cholesterol	0mg	0%
Sodium	24mg	1%
Total Carbohydrate	1.1g	0%
Dietary Fiber	0.7g	3%
Sugar	0.1g	0%
Protein	0.9g	2%

Vitamin and Mineral Powerhouse

While low in calories and macronutrients, spinach shines with its micronutrient density. One cup provides significant percentages of your daily requirements for essential vitamins and minerals:

• Vitamin K: 145mcg (121% DV) - Critical for blood clotting and bone health
• Vitamin A: 56% DV as beta-carotene - Supports vision and immune function
• Folate: 15% DV - Essential for cell division and DNA synthesis
• Vitamin C: 14% DV - Powerful antioxidant supporting immune health
• Manganese: 13% DV - Important for metabolism and bone formation
• Magnesium: 6% DV - Supports hundreds of biochemical reactions

This exceptional micronutrient profile makes spinach particularly valuable for maintaining bone density, supporting eye health, and providing antioxidant protection against cellular damage.

Raw vs. Cooked: Understanding the Nutritional Differences

Many people don't realize that cooking spinach significantly changes both the serving size and nutrient concentration. When cooked, spinach wilts dramatically - one cup of cooked spinach (180g) represents approximately six cups of raw spinach:

Nutrient	1 Cup Raw (30g)	1 Cup Cooked (180g)
Calories	7	41
Vitamin K	121% DV	738% DV
Vitamin A	56% DV	377% DV
Folate	15% DV	66% DV
Iron	5% DV	36% DV

Source: USDA FoodData Central

This concentration effect means cooked spinach delivers significantly higher nutrient density per volume, though some heat-sensitive vitamins like vitamin C decrease slightly during cooking. The iron in cooked spinach also becomes more bioavailable, though the calcium binds with oxalates making it less absorbable.

Practical Applications: Maximizing Spinach's Nutritional Benefits

Understanding spinach nutrition facts helps you strategically incorporate this superfood into your diet. Here's how to optimize your consumption based on specific health goals:

For Bone Health Support

Pair spinach with vitamin D-rich foods (like salmon or fortified dairy) to enhance calcium absorption. The exceptional vitamin K content works synergistically with calcium for optimal bone density.

For Iron Absorption

Combine spinach with vitamin C-rich foods (citrus, bell peppers, strawberries) to increase non-heme iron absorption by up to six times. Avoid consuming with calcium supplements or tea/coffee within the same meal, as these inhibit iron uptake.

Daily Incorporation Strategies

• Add 1-2 cups raw to smoothies (retains maximum vitamin C)
• Sauté with garlic and lemon juice for enhanced iron bioavailability
• Use as base for grain bowls with protein sources for complete meals
• Add to omelets or frittatas for nutrient-dense breakfasts

Storage and Preparation Tips to Preserve Nutrients

Maximize spinach's nutritional value with these evidence-based storage and preparation methods:

• Store raw spinach in airtight containers with paper towels to absorb moisture
• Consume within 3-5 days for maximum nutrient retention
• Steam briefly (2-3 minutes) rather than boiling to preserve water-soluble vitamins
• Avoid overcooking which degrades heat-sensitive nutrients like folate
• Pair with healthy fats (olive oil, avocado) to enhance absorption of fat-soluble vitamins

Research from the National Institutes of Health confirms that proper preparation methods can significantly impact the bioavailability of spinach's valuable nutrients.

Frequently Asked Questions

How many calories are in one cup of raw spinach?

One cup (30g) of raw spinach contains just 7 calories, making it an extremely low-calorie, nutrient-dense food option.

Does cooking spinach reduce its nutritional value?

Cooking concentrates nutrients by reducing volume, but can decrease some heat-sensitive vitamins like vitamin C. However, it increases bioavailability of others like beta-carotene and iron. Steaming briefly preserves the best balance of nutrients.

Is raw or cooked spinach more nutritious?

Both offer benefits. Raw spinach preserves more vitamin C, while cooked spinach provides higher concentrations of most other nutrients per serving and better iron bioavailability. Consuming both forms ensures maximum nutritional diversity.

How much spinach should I eat daily for health benefits?

Most nutrition experts recommend 1-2 cups of raw spinach or 1/2 cup cooked daily to gain significant health benefits without excessive vitamin K intake that might interfere with blood-thinning medications.

Can eating too much spinach be harmful?

Consuming extremely large amounts daily could potentially cause issues for people on blood thinners due to high vitamin K content, or contribute to kidney stones in susceptible individuals due to oxalates. For most people, moderate consumption is safe and beneficial.