1 cup (medium) of Boiled spinach (180 g) has 41 calories. That works out to 23 calories per 100 g. It contains 6.8 g of carbs, 5.2 g of protein, 0.7 g of fat and 4.3 g of fiber. Its 696.6 µg of Vitamin K covers 581% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Boiled spinach Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.8g

· 1% DV

Protein

2.9g

· 6% DV

Fat

0.4g

· 1% DV

Fiber

2.4g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 50% · Protein 38% · Fat 12%

Boiled spinach Vitamins & Minerals

Vitamins

Vitamin K

387µg · 323% DV

Vitamin A

469µg · 52% DV

Folate

146µg · 37% DV

0.19mg · 15% DV

Minerals

Manganese

1mg · 43% DV

Iron

4mg · 22% DV

Magnesium

87mg · 21% DV

Calcium

136mg · 14% DV

How Nutritious Is Boiled spinach?

Nutrient density

Very high

92/ 100

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

54/ 100

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.

Boiled spinach Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled spinach

To burn the 23 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled spinach Processed?

NOVA 2

Minimally Processed

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 Boiled spinach Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled 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

— Not suitable

Low FODMAP

— Not suitable

Boiled spinach Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.17g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Boiled spinach

🥬vs🍅

Boiled spinach vs Tomato5 kcal more per 100 g

→🥬vs🥗

Boiled spinach vs Mixed Green Salad5 kcal more per 100 g

→🥬vs🫑

Boiled spinach vs Red Pepper8 kcal fewer per 100 g

→🥬vs🥄

Boiled spinach vs Boiled Beetroot21 kcal fewer per 100 g

→

Foods Similar to Boiled spinach

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Boiled spinach

How can boiled spinach taste better?

Drain it thoroughly, then season with olive oil, garlic, lemon juice, or yogurt. Brief cooking rather than prolonged boiling also helps preserve a pleasant texture and color.

Does boiling spinach destroy its nutrients?

Some water-soluble nutrients, including vitamin C and folate, can leach into the cooking water. Boiling it briefly, using little water, and reusing the liquid in soup or sauces can reduce losses.

Is boiled spinach a good food for iron deficiency?

Spinach provides iron, but its plant-based iron is absorbed less efficiently than iron from animal foods. Pairing it with vitamin C-rich foods such as lemon, peppers, or citrus can support absorption.

Does eating yogurt with spinach block iron absorption?

Calcium in yogurt may slightly reduce iron absorption within the same meal, but that does not mean spinach and yogurt should never be eaten together. People taking iron supplements should generally take them separately from dairy products.

How long does boiled spinach keep in the fridge?

Cool it and refrigerate it in a sealed container within two hours of cooking. For best food safety and quality, eat it within 3 to 4 days.

Can boiled spinach be frozen?

Yes. Let it cool completely, squeeze out excess moisture, and freeze it in portions. Once thawed, it is best used in soups, omelets, pies, or cooked dishes because its texture becomes softer.

Why does spinach sometimes feel gritty or squeaky in the mouth?

That sensation comes from naturally occurring oxalate crystals in spinach. Serving it with yogurt or another creamy food may make the sensation less noticeable, and brief boiling can move some oxalates into the water.

Can people with kidney stones eat boiled spinach?

People with a history of calcium oxalate kidney stones may need to limit frequent or large servings because spinach is high in oxalates. Individual advice from a clinician or dietitian is most appropriate.

Is boiled spinach good after a workout?

It is a light, fiber-rich vegetable addition, but it is usually not enough on its own for post-workout recovery. Combine it with protein-rich foods such as eggs, yogurt, legumes, chicken, or fish and a carbohydrate source.

Should boiled spinach never be reheated?

This is a common myth: reheating spinach once is generally safe when it has been cooled promptly and stored in the refrigerator. Avoid leaving it at room temperature for long periods and avoid reheating the same batch repeatedly.

Have another question about Boiled spinach?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026