1 cup (medium) of 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 Spinach?

Spinach is a leafy green with tender, mildly earthy leaves, eaten raw or cooked. It is used in cuisines around the world: the young leaves often go into salads, while larger bunches are cooked into soups, curries, pasta dishes and savoury pies. In Turkey, spinach is commonly made into a home-style dish with olive oil or minced meat, and is often served with yoghurt; sautéed with eggs, it also makes an easy breakfast.

The leaves soften quickly and shrink considerably when cooked, with a gentle flavour that pairs well with garlic, lemon and dairy. Spinach is low in calories and provides fibre, folate and iron. For a lighter meal, cook it with just a little oil, or use fresh leaves in a salad with a bright, acidic dressing.

Spinach Nutrition Facts

Selected: 100 g

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%

Spinach Vitamins & Minerals

Vitamins

Vitamin K

482.9µg · 402% DV

Vitamin A

469µg · 52% DV

Folate

194µg · 49% DV

Vitamin C

28.1mg · 31% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

79mg · 19% DV

Iron

3mg · 17% DV

Potassium ⭐

558mg · 16% DV

How Nutritious Is Spinach?

Nutrient density

Very high

95/ 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

53/ 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.

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 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 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 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 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

Spinach Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.17g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Spinach

🥬vs🍅

Spinach vs Tomato5 kcal more per 100 g

→🥬vs🥗

Spinach vs Mixed Green Salad5 kcal more per 100 g

→🥬vs🫑

Spinach vs Red Pepper8 kcal fewer per 100 g

→🥬vs🥄

Spinach vs Boiled Beetroot21 kcal fewer per 100 g

→

Foods Similar to 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 Spinach

Can you eat spinach raw?

Yes, spinach can be eaten raw in salads, sandwiches, and smoothies. Rinse the leaves thoroughly to remove dirt, and discard any slimy or wilted leaves before serving.

Is spinach a good source of iron?

Spinach contains iron, but the body absorbs iron from plants less readily than iron from meat and seafood. Pairing spinach with vitamin C-rich foods such as citrus, tomatoes, or peppers can help your body absorb more of its iron.

How should you wash spinach?

Separate the spinach leaves and swish them in a bowl of cold water, then lift them out so the grit stays behind. Repeat with fresh water until no soil remains, paying extra attention around the stems.

How long does fresh spinach last in the fridge?

Fresh spinach usually keeps for several days in the refrigerator. Store it unwashed and dry in a breathable bag or container with a paper towel, and remove leaves that become slimy so they do not spoil the rest.

Can you freeze spinach?

Yes, spinach freezes well for cooked dishes. Wash it, blanch the leaves briefly, cool them in cold water, and squeeze out excess moisture before packing portions in an airtight freezer container.

Does cooking spinach destroy its nutrients?

No, cooking spinach does not destroy all its nutrients. Heat can reduce some vitamin C, while cooking also makes the leaves easier to eat in larger amounts and can improve the availability of certain nutrients.

Why does spinach make your teeth feel gritty?

Spinach can leave a chalky or gritty feeling because it contains oxalates, which can interact with calcium in saliva. This sensation is generally harmless; cooking spinach or serving it with an acidic ingredient may make it less noticeable.

Is baby spinach different from regular spinach?

Baby spinach is simply spinach harvested while its leaves are young and tender. It has a milder flavor and works well raw, while larger, mature leaves are often better suited to sautéing or other cooked dishes.

Can you eat spinach every day?

Yes, most people can include spinach in meals regularly as part of a varied diet. Because spinach is high in oxalates, people with recurrent calcium-oxalate kidney stones may need individualized advice from a doctor or dietitian.

Can you reheat cooked spinach?

Yes, cooked spinach can be reheated safely when it has been refrigerated promptly after cooking. Reheat only the portion you plan to eat until it is steaming hot, rather than leaving the dish at room temperature for an extended time.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026