Calories in Spinach (raw)
Spinach (raw) has about 7 calories per 1 cup raw (30 g), or 23 kcal per 100 g. That serving gives you 0.9 g protein, 1.1 g carbs and 0.1 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Spinach, raw).
| Nutrient | Per 100 g | 1 cup raw (30 g) | 100 g (100 g) |
|---|---|---|---|
| Calories | 23 kcal | 7 kcal | 23 kcal |
| Protein | 2.9 g | 0.9 g | 2.9 g |
| Carbohydrates | 3.6 g | 1.1 g | 3.6 g |
| Fat | 0.4 g | 0.1 g | 0.4 g |
| Fiber | 2.2 g | 0.7 g | 2.2 g |
| Sugar | 0.4 g | 0.1 g | 0.4 g |
| Sodium | 79 mg | 24 mg | 79 mg |
About Spinach (raw)
Raw spinach is 23 kcal per 100 g and packed with iron, folate and vitamin K. A huge bowl of it is under 50 kcal; cooked down into palak gosht or saag, the calories come from what it is cooked with.
Tip: Spinach wilts to a tenth of its volume, so a bag that looks like a lot is a modest portion once cooked.
Burn off 7 kcal
Rough estimates for a 70 kg adult.
- Brisk walking2 min
- Running1 min
- Cycling1 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your spinach (raw) and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in spinach (raw)?+
About 7 kcal per 1 cup raw (30 g), or 23 kcal per 100 g. Very low calorie leafy green; rich in iron and vitamins.
How many calories in 100 g of spinach (raw)?+
100 g (100 g) is roughly 23 kcal with 2.9 g protein, 3.6 g carbs and 0.4 g fat.
How much protein is in spinach (raw)?+
About 0.9 g per 1 cup raw. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is spinach (raw) good for weight loss?+
Spinach (raw) is low in calorie density (23 kcal per 100 g), so it fills you up for relatively few calories and fits easily into a weight-loss diet.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.