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Cooked Spinach Calories
Iron, vitamin A, vitamin K, fiber, low calorie
In season: Spring · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Cooked 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 887.4 µg of Vitamin K covers 740% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Cooked Spinach?
Cooked spinach is made by heating fresh spinach leaves until they soften, whether by steaming, simmering or wilting them in a pan. It can be served as a simple vegetable side or folded into soups, curries, pasta, egg dishes and savoury pastries. The leaves shrink considerably and become tender and moist, with a mild, earthy flavour.
Across Mediterranean and South Asian cooking, it is often paired with grains, legumes, eggs or yoghurt, and it also works well as a quick side for a main meal. Cooked spinach is low in calories and provides fibre, along with vitamins A and K. If you are adding it to a filling or omelette, drain and gently squeeze out excess liquid first so the dish does not turn watery.
Cooked Spinach Nutrition Facts
Selected: 100 g
23
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%
Cooked Spinach Vitamins & Minerals
Vitamins
Vitamin K
493µg · 411% DV
Vitamin A
469µg · 52% DV
Folate
146µg · 37% DV
B2
0.19mg · 15% DV
Minerals
Manganese
1mg · 43% DV
Iron
4mg · 22% DV
Magnesium
87mg · 21% DV
Calcium
136mg · 14% DV
How Nutritious Is Cooked Spinach?
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.
Cooked Spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Spinach
To burn the 23 calories in 100 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.
Is Cooked 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 Cooked Spinach Contain Allergens?
No known major allergens
Which Diets Is Cooked 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
✓ Suitable
Low FODMAP
— Not suitable
Cooked Spinach Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Cooked Spinach
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Frequently Asked Questions About Cooked Spinach
Can you eat cooked spinach cold?
Yes, cooked spinach can be eaten cold if it was cooled promptly and kept refrigerated. Add it to a salad, sandwich, or grain bowl, and discard it if it was left at room temperature for too long.
Why does cooked spinach shrink so much?
Cooked spinach shrinks because its leaves contain a lot of water and collapse as they heat. Use a large pan and add the leaves in batches; a seemingly large pile becomes a much smaller serving.
How do you keep cooked spinach from getting watery?
Drain cooked spinach well and avoid covering the pan while it cooks, so steam can escape. If you are adding it to pasta, eggs, or a pie filling, squeeze or press out excess liquid first.
Can you freeze cooked spinach?
Yes, cooked spinach freezes well, although it may be softer after thawing. Cool it, drain excess liquid, and freeze in airtight, meal-sized portions; use thawed spinach in soups, sauces, or casseroles.
Does cooked spinach need to be refrigerated?
Yes, refrigerate cooked spinach promptly in a covered container. Leaving it out for extended periods allows bacteria to grow; use refrigerated leftovers within about 3–4 days and reheat only the portion you plan to eat.
Can you reheat cooked spinach more than once?
It is safer and better for quality to reheat cooked spinach only once. Take out one serving, heat it until steaming throughout, and keep the remaining portion refrigerated rather than repeatedly warming and cooling the whole batch.
Does cooking spinach remove oxalates?
Cooking spinach, especially boiling it and discarding the water, can reduce some soluble oxalates, but it does not remove them all. Steaming or sautéing preserves more of the cooking liquid and therefore removes less.
Can cooked spinach be used instead of fresh spinach in recipes?
Yes, cooked spinach can replace fresh spinach in dishes where the greens will be cooked, such as frittatas, pasta sauces, and soups. Drain it well and use less by volume because cooked leaves are much more compact.
Is cooked spinach with eggs a good meal?
Yes, cooked spinach with eggs makes a practical meal, combining vegetables with protein from the eggs. Add tomatoes, peppers, or citrus on the side for freshness and to provide vitamin C alongside spinach’s plant-based iron.
Can cooked spinach cause kidney stones?
Cooked spinach contains oxalates, which can contribute to calcium oxalate stones in susceptible people when intake is high. Most people do not need to avoid it, but anyone with a history of these stones should ask a clinician about suitable portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.