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Spinach and dill Calories
A leafy green blend containing fiber, folate, vitamin K, and potassium.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Spinach and dill (30 g) has 8 calories. That works out to 27 calories per 100 g. It contains 1.3 g of carbs, 0.9 g of protein, 0.2 g of fat and 0.7 g of fiber. Its 125.1 µg of Vitamin K covers 104% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach and dill Nutrition Facts
Selected: 1 cup (chopped) · 30 g
8
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 34% · Fat 17%
Spinach and dill nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.9 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Spinach and dill?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 8 kcal |
| 1 tablespoon (chopped) | 4 g | 1 kcal |
| 1 serving (small) | 50 g | 14 kcal |
| 2 cup (chopped) | 60 g | 16 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (medium) | 100 g | 27 kcal |
| 1 piece (medium) | 100 g | 27 kcal |
| 1 pack (medium) | 125 g | 34 kcal |
| 200 g | 200 g | 54 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Spinach and dill
Can you eat spinach and dill together?
Yes, spinach and dill can be eaten together; dill’s fresh, gently anise-like flavor complements spinach. Use the combination in cooked greens, savory pies, egg dishes, or a yogurt-based dip.
What can you make with spinach and dill?
Spinach and dill work well in savory pies, omelets, soups, and yogurt dips. For a simple side, wilt the spinach and stir in chopped dill near the end so its flavor stays fresh.
Can spinach and dill be used in spanakopita?
Yes, spinach and dill can go into spanakopita-style pie filling. Drain the cooked or thawed spinach thoroughly before mixing it with dill and feta, so excess moisture does not make the pastry soggy.
When should you add dill to cooked spinach?
Add dill near the end of cooking spinach, or stir it in after taking the pan off the heat. Prolonged cooking dulls dill’s delicate aroma, while adding it late keeps the herb more noticeable.
How do you wash spinach and dill?
Wash spinach and dill separately under cool running water before chopping. Gently separate spinach leaves to remove grit between them, then drain and dry both thoroughly; water left on the leaves can make cooked dishes watery.
How should you store spinach and dill?
Keep spinach and dill unwashed and dry in the refrigerator, loosely wrapped or in a breathable bag. Wash them just before use, since trapped moisture encourages leafy greens to wilt or spoil sooner.
Can you freeze spinach and dill?
Yes, you can freeze spinach and dill, but thawed leaves lose their crisp texture. Wash and dry them well, chop if desired, and freeze in an airtight container for soups, pies, or cooked dishes.
Can spinach and dill be eaten raw?
Yes, spinach and dill can be eaten raw after thorough washing and drying. Toss them into a salad or yogurt dip; tender spinach leaves work best, while larger leaves can be chopped for easier eating.
Does dill go with spinach and eggs?
Yes, dill pairs well with spinach and eggs. Wilt the spinach in a pan first, let excess liquid evaporate, then add the eggs and stir in chopped dill at the end for a brighter flavor.
Can people with kidney stones eat spinach and dill?
People with calcium oxalate kidney stones may need to limit spinach because it contains oxalate. Dill does not cancel that out, so ask your clinician or dietitian what amount fits your stone history and eating plan.
Spinach and dill Vitamins & Minerals
Vitamins
Vitamin K
125.1µg · 104% DV
Vitamin A
135.6µg · 15% DV
Folate
55.5µg · 14% DV
Vitamin C
11.85mg · 13% DV
Minerals
Manganese
0.29mg · 13% DV
Iron
1.05mg · 6% DV
Magnesium
22mg · 5% DV
Potassium ⭐
178mg · 5% DV
Sodium
23mg · 1% DV
Spinach and dill Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach and dill
To burn the 8 calories in 1 cup (chopped) (30 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.
What is Spinach and dill?
Spinach and dill brings together tender, broad spinach leaves and dill’s fine fronds and fresh, aromatic flavour. It is an ingredient pairing rather than a single traditional dish, and it appears in cooking across Mediterranean and West Asian cuisines. Spinach softens quickly when cooked, while dill contributes a bright, slightly grassy note.
Use the combination in salads, soups, omelettes, savoury pies or alongside grains; adding the dill near the end of cooking helps keep its flavour lively. This leafy mix provides fibre and nutrients including folate and vitamin K, while remaining light enough for everyday meals. For a quick side, toss it with lemon and olive oil, or stir it into yogurt as a cool accompaniment.
How Nutritious Is Spinach and dill?
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.
Is Spinach and dill 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 and dill Contain Allergens?
No known major allergens
Which Diets Is Spinach and dill 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 and dill Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.