100 g of Sauteed Spinach has 55 calories. It contains 5.2 g of carbs, 3.3 g of protein, 2.2 g of fat and 2.6 g of fiber. Its 482 µg of Vitamin K covers 402% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Sauteed Spinach?

Sauteed spinach is a simple dish of spinach leaves quickly cooked in a pan until soft, often with a little oil and garlic or onion. It is made in many cuisines, so the seasoning and whether the leaves are chopped or left whole vary from kitchen to kitchen.

The cooked leaves are tender, glossy and mildly earthy. Serve them warm as a side with eggs, grains, beans or a main meal, or stir them into pasta. Spinach brings fibre, folate and plant-based iron, while the dish is relatively low in energy. A squeeze of lemon brightens its flavour; use a modest amount of oil if you want a lighter result.

Sauteed Spinach Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

3.3g

· 7% DV

Fat

2.2g

· 3% DV

Fiber

2.6g

· 9% DV

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

Calories come from: Carbs 39% · Protein 25% · Fat 36%

Sauteed Spinach Vitamins & Minerals

Vitamins

Vitamin K

482µg · 402% DV

Vitamin A

469µg · 52% DV

Folate

145µg · 36% DV

Vitamin C

19mg · 21% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

79mg · 19% DV

Iron

3mg · 17% DV

Potassium ⭐

558mg · 16% DV

How Nutritious Is Sauteed Spinach?

Nutrient density

Very high

90/ 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

52/ 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.

Sauteed 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 Sauteed Spinach

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

Is Sauteed 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 Sauteed 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 Sauteed 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

Sauteed Spinach Fat Profile

SATURATED

0.36g

MONOUNSATURATED

0.42g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 0.4:1

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

Compare Sauteed Spinach

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Sauteed Spinach vs Mixed Green Salad37 kcal more per 100 g

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Sauteed Spinach vs Red Pepper24 kcal more per 100 g

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Sauteed Spinach vs Boiled Beetroot11 kcal more per 100 g

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Foods Similar to Sauteed 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

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sauteed Spinach

How do you make sautéed spinach without making it soggy?

Cook sautéed spinach in a wide, hot pan and add the leaves in batches so they release moisture without steaming in a crowded pile. Dry washed leaves well, keep the pan uncovered, and stop cooking as soon as they wilt.

Can you make sautéed spinach with frozen spinach?

Yes, frozen spinach works for sautéed spinach, but thaw and squeeze out as much water as possible first. Add it to a hot pan and cook until excess moisture evaporates; otherwise the dish can turn watery rather than lightly sautéed.

Why does sautéed spinach shrink so much?

Sautéed spinach shrinks because heat collapses the air-filled structure of its leaves and drives off water. Add raw spinach gradually as the first batch wilts, and remember that a large bowl of uncooked leaves becomes a much smaller serving.

How do you keep sautéed spinach bright green?

To keep sautéed spinach greener, cook it briefly over fairly high heat and take it off the stove as soon as the leaves wilt. A crowded pan or prolonged cooking traps steam and dulls the color; avoid covering the pan.

What should you season sautéed spinach with?

Garlic, olive oil, black pepper, and a little salt are classic seasonings for sautéed spinach. Red-pepper flakes add heat, while a squeeze of lemon brightens the flavor. Add strong seasonings sparingly so they do not overpower the leaves.

Can you eat sautéed spinach cold?

Yes, sautéed spinach can be eaten cold once it has been cooked and promptly refrigerated. It works in a grain bowl or as a chilled side, though the leaves will be softer than when freshly cooked. Keep it covered in the refrigerator.

Should you remove the stems for sautéed spinach?

You do not need to remove tender spinach stems for sautéed spinach; they soften as they cook. Trim off only thick, fibrous ends, which can stay tough. If the leaves and stems differ greatly in thickness, add the stems to the pan first.

Does lemon help your body absorb iron from sautéed spinach?

Yes, lemon can help the body absorb more of the non-heme iron in sautéed spinach because it provides vitamin C. Add lemon juice after cooking for a fresh flavor. Spinach iron is not absorbed completely, even with a vitamin C source.

Can you reheat sautéed spinach?

Yes, you can reheat sautéed spinach once, until it is steaming hot throughout. Use a pan over moderate heat and stir it so it warms evenly; if it has released liquid, let that evaporate. Refrigerate leftovers promptly after serving.

What goes well with sautéed spinach?

Sautéed spinach pairs well with eggs, roasted or grilled meat, fish, beans, and grains such as rice or quinoa. For a simple side, serve it with lemon and garlic; adding it to pasta or an omelet also makes an easy meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026