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Spinach and Sorrel Calories
A low-calorie leafy-green mixture rich in vitamins K, C, and A.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Spinach and Sorrel (35 g) has 9 calories. That works out to 25 calories per 100 g. It contains 1.3 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 105 µg of Vitamin K covers 88% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach and Sorrel Nutrition Facts
Selected: 1 cup (chopped) · 35 g
9
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 34% · Fat 10%
Spinach and Sorrel nutrition facts table · 1 cup (chopped) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.9 g | 3% |
| Protein | 0.8 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 Sorrel?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 35 g | 9 kcal |
| 1 piece (small) | 15 g | 4 kcal |
| 1 cup (shredded) | 30 g | 8 kcal |
| 1 piece (medium) | 30 g | 8 kcal |
| 2 cup (chopped) | 70 g | 18 kcal |
| 1 serving (medium) | 80 g | 20 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (large) | 120 g | 30 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Spinach and Sorrel
Can you eat spinach and sorrel raw in a salad?
Yes, fresh spinach and sorrel can be eaten raw after thorough washing. Sorrel brings a tart, lemony taste, so use a mild dressing and taste before adding extra lemon; dry the leaves well so the salad does not become watery.
What does sorrel add to spinach and sorrel recipes?
Sorrel gives spinach and sorrel a distinctly tangy, lemon-like flavor, while spinach softens the sharpness with its milder taste. Use more sorrel for a brighter, more sour dish, or more spinach for a gentler flavor.
How do you cook spinach and sorrel together?
Cook spinach and sorrel briefly in a pan with a little oil, adding the sorrel near the end because it wilts quickly. They also work in soups and stews; prolonged cooking makes the greens soft and mellows sorrel’s fresh tang.
How do you wash spinach and sorrel properly?
Separate the leaves of spinach and sorrel and rinse them thoroughly in cool water, changing the water if grit remains. Sorrel can hold soil near its stems. Dry the leaves well for salads, or shake off excess water before cooking.
How should you store fresh spinach and sorrel?
Keep spinach and sorrel unwashed and dry in a loosely closed bag or container in the refrigerator’s crisper drawer. Moisture speeds wilting and spoilage, so wash the leaves just before using them and remove any damaged leaves first.
Can spinach and sorrel be frozen?
Yes, cooked spinach and sorrel freeze better than raw leaves. Cool the cooked greens, portion them into airtight containers, and freeze for later use in soups, sauces, or stews; thawed raw leaves tend to lose their crisp texture.
Can you use spinach and sorrel in soup?
Yes, spinach and sorrel make a flavorful soup, with sorrel supplying a tart note that balances the milder spinach. Add the leaves toward the end of cooking so they wilt without losing all their fresh flavor.
Can spinach and sorrel replace spinach on its own in a recipe?
Usually, but spinach and sorrel will make the dish more tart than spinach alone. Start with a smaller amount of sorrel in a recipe that depends on spinach’s mild flavor, and adjust lemon or other sour ingredients after tasting.
Does cooking spinach and sorrel remove their sour taste?
Cooking spinach and sorrel softens sorrel’s sharp, fresh tang but does not necessarily remove it. A quick sauté preserves more of its lively flavor, while longer cooking makes the greens milder and softer.
Should people with kidney stones limit spinach and sorrel?
Some people with a history of kidney stones may need to limit high-oxalate greens, including spinach and sorrel, depending on the type of stones and their care plan. Ask your doctor or dietitian about an appropriate amount for you.
Spinach and Sorrel Vitamins & Minerals
Vitamins
Vitamin K
105µg · 88% DV
Vitamin A
140µg · 16% DV
Vitamin C
12.25mg · 14% DV
Folate
35µg · 9% DV
Minerals
Manganese
0.19mg · 8% DV
Magnesium
23mg · 5% DV
Potassium ⭐
165mg · 5% DV
Copper
0.04mg · 4% DV
Sodium
26mg · 1% DV
Spinach and Sorrel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach and Sorrel
To burn the 9 calories in 1 cup (chopped) (35 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 Sorrel?
Spinach and sorrel brings together tender spinach leaves and sorrel, a leafy green with a distinctive lemony tang. Spinach tastes mild and slightly earthy, while sorrel adds a sharper note; the contrast works well whether the leaves are served fresh or cooked.
Across many kitchens, the mixture can go into salads, soups, stews or a quick sauté, and it is often paired with eggs, beans or grains. It is a low-calorie leafy choice with fibre and vitamins A, C and K. Use more spinach to soften the tartness, or add sorrel near the end of cooking to keep its bright flavour noticeable.
How Nutritious Is Spinach and Sorrel?
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 Sorrel 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 Sorrel Contain Allergens?
No known major allergens
Which Diets Is Spinach and Sorrel Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach and Sorrel Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.