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Baby Spinach Calories
Rich in iron and folate, low calorie, ideal for salads.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Baby Spinach (30 g) has 7 calories. That works out to 23 calories per 100 g. It contains 1.1 g of carbs, 0.9 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 144.9 µg of Vitamin K covers 121% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Baby Spinach?
Baby Spinach is harvested while the leaves are young, so they are smaller and more tender than mature spinach. Its mild flavour and soft, delicate texture make it easy to use raw, though it also cooks quickly. You’ll often find it in salads, sandwiches and wraps, or stirred into eggs, pasta and soups. In Turkey, it can also be briefly sautéed for breakfast or folded into börek.
This leafy green is low in calories and provides fibre, iron and folate. Add it near the end of cooking to keep its colour and tender texture, or toss it with a simple dressing just before serving. Its gentle taste pairs well with eggs, grains, citrus and a little olive oil.
Baby Spinach Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 1% DV
Protein
2.9g
· 6% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 39% · Fat 12%
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Baby Spinach Vitamins & Minerals
Vitamins
Vitamin K
483µg · 403% DV
Vitamin A
469µg · 52% DV
Folate
194µg · 49% DV
Vitamin C
28mg · 31% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
79mg · 19% DV
Iron
3mg · 17% DV
Potassium ⭐
558mg · 16% DV
How Nutritious Is Baby Spinach?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Baby Spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baby Spinach
To burn the 23 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Baby Spinach Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baby Spinach Contain Allergens?
No known major allergens
Which Diets Is Baby Spinach Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baby Spinach Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Baby Spinach
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Frequently Asked Questions About Baby Spinach
Can you eat Baby Spinach raw?
Yes, Baby Spinach is commonly eaten raw in salads, sandwiches and wraps. Rinse the leaves under running water unless the package clearly says they are prewashed, then dry them well so they do not water down your dish.
What is the difference between Baby Spinach and regular spinach?
Baby Spinach is harvested while the leaves are young, so they are smaller and more tender than mature spinach leaves. It works especially well raw, while mature spinach has a sturdier texture; both wilt substantially when cooked.
Does Baby Spinach need to be washed?
Yes, wash Baby Spinach unless its package specifically says it is prewashed and ready to eat. Gently separate the leaves and rinse them under cool running water; do not use soap or detergent, and dry them before serving.
How should you store Baby Spinach in the fridge?
Keep Baby Spinach refrigerated, dry and loosely stored in a container or bag lined with a paper towel to absorb excess moisture. Remove slimy leaves, and use the rest while it is still fresh rather than leaving it damp.
Can Baby Spinach replace regular spinach in recipes?
Yes, Baby Spinach can replace regular spinach in most recipes. Its tender leaves are particularly convenient in salads and sandwiches; in cooked dishes, add it near the end because it wilts faster and takes up much less space.
Can you freeze Baby Spinach?
Yes, you can freeze Baby Spinach, but thawed leaves become limp and are no longer appealing in salads. Wash and dry them thoroughly, freeze in portions, and use them straight from the freezer in soups, eggs or cooked dishes.
Is Baby Spinach a good source of iron?
Baby Spinach contains iron, but the iron in spinach is non-heme iron, which the body absorbs less readily than iron from meat. Eating it with vitamin C-rich foods such as citrus, tomatoes or peppers can improve absorption.
Can Baby Spinach be eaten in smoothies?
Yes, Baby Spinach blends easily into smoothies because its young leaves are tender and mild in flavour. Pair it with fruit and a source of protein if you want a more filling drink; wash the leaves first unless labeled prewashed.
Does Baby Spinach contain oxalates?
Yes, Baby Spinach contains oxalates, naturally occurring compounds that can contribute to calcium oxalate kidney stones in susceptible people. Those with a history of these stones may need tailored advice from a doctor or dietitian about how often to eat it.
Why does Baby Spinach shrink when cooked?
Baby Spinach shrinks because its delicate leaves contain a lot of water and quickly collapse with heat. Add it in handfuls to a hot pan or stir it into a dish near the end; a large raw pile cooks down considerably.
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Nutrition data compiled from USDA FoodData Central and scientific sources.