There are about 23 calories in 100 grams of spinach.
The Ministry of Health's table lists 9 entries for spinach, from 22 to 230 calories per 100 grams. The number here is for Spinach, raw, the entry that stands for the food on this page.
How many calories are in a portion of spinach?
A weight in grams, or one of the food's own units, works out the calories and nutrients of that portion.
- Calories
- 23
- Protein
- 2.9 g
- Fat
- 0.4 g
- Carbohydrates
- 1.4 g
- Sodium
- 79 mg
Spinach comes in these common portions, with the calories of each.
| Portion | Weight | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|---|
| small unit | 0.6 g | 0 | 0.02 | 0 | 0.01 |
| medium unit | 2 g | 0 | 0.06 | 0.01 | 0.03 |
| large unit | 3 g | 1 | 0.09 | 0.01 | 0.04 |
| cup | 25 g | 6 | 0.72 | 0.1 | 0.35 |
100 grams of spinach contain 2.9 grams of protein, 0.4 grams of fat and 1.4 grams of carbohydrates.
- Protein2.9 g
- Fat0.4 g
- Saturated fat0.06 g
- Carbohydrates1.4 g
- Sugars0.4 g
- Dietary fibre2.2 g
- Sodium79 mg
- Cholesterol0 mg
These vitamins and minerals are in 100 grams of spinach, as the Ministry lists them.
- Calcium
- 99 mg
- Iron
- 2.7 mg
- Potassium
- 558 mg
- Magnesium
- 79 mg
- Zinc
- 0.53 mg
- Vitamin C
- 28.1 mg
- Vitamin A
- 469 mcg
- Folate
- 194 mcg
The Ministry of Health lists 9 entries for spinach.
The numbers are per 100 grams. Brands, ways of cooking and sizes each have a row of their own.
| Entry | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Spinach, rawThe entry used above | 23 | 2.9 | 0.4 | 1.4 |
| Spinach, cooked, filling for pastry, with soy oil | 99 | 3.8 | 7.5 | 3.3 |
| Spinach, patties, fried in soy oil | 215 | 7.2 | 12.2 | 17.4 |
| Spinach, cooked, from fresh, fat not added | 23 | 3 | 0.3 | 1.3 |
| Spinach, cooked, from frozen, fat not added | 34 | 4 | 0.9 | 1.1 |
| Spinach, cooked, from canned, fat not added | 23 | 2.8 | 0.5 | 1 |
| Spinach, leaf/medallion, frozen, uncooked, Sunfrost | 22 | 3 | 0.3 | 4 |
| Spinach, cooked, dumpling filling, with canola oil | 99 | 3.8 | 7.5 | 3.3 |
| Spinach, patties, fried in canola oil | 230 | 7.7 | 13.1 | 18.5 |
These foods are close to spinach in calories.
- Turnip, with skin and stem, (skin and stem not eaten)23 calories per 100 g
- Cilantro (coriander), raw23 calories per 100 g
- Capers, canned23 calories per 100 g
- Juice, tomato, Spring24 calories per 100 g
- Basil, fresh23 calories per 100 g
- Vegetables, Chinese mix (broccoli, carrots, cabbage, celery, peppers) frozen24 calories per 100 g
These are the questions people ask about the calories in spinach.
How many calories are in spinach?
100 grams of spinach have about 23 calories. The Ministry of Health's table lists 9 entries for it, from 22 to 230 calories per 100 grams.
How many calories are in 50, 100 and 200 grams of spinach?
50 grams have 12 calories, 100 grams have 23 and 200 grams have 46.
How much protein, fat and carbohydrates are in spinach?
In 100 grams there are 2.9 g of protein, 0.4 g of fat and 1.4 g of carbohydrates, of which 0.4 g are sugars.
How many calories are in one cup of spinach?
The Ministry's table gives 25 grams for one cup of spinach, which is 6 calories.
The foods, their nutrients and their unit weights are the national nutrition table of the Ministry of Health, read on 5 November 2026. The figures are averages per 100 grams of the food as the table lists it.