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Spinach head Calories
Rich in iron and folate, low-calorie, leafy green vegetable
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Spinach head (250 g) has 58 calories. That works out to 23 calories per 100 g. It contains 9 g of carbs, 7.3 g of protein, 1 g of fat and 5.5 g of fiber. Its 1207.5 µg of Vitamin K covers 1006% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach head Nutrition Facts
Selected: 1 piece (whole) · 250 g
58
KCAL / 250G
Carbs
9g
· 3% DV
Protein
7.3g
· 15% DV
Fat
1g
· 1% DV
Fiber
5.5g
· 20% 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 head nutrition facts table · 1 piece (whole) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 5.5 g | 20% |
| Protein | 7.3 g | 15% |
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 Spinach head?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 250 g | 58 kcal |
| 1 cup (chopped) | 30 g | 7 kcal |
| 2 cup (chopped) | 60 g | 14 kcal |
| 100 g | 100 g | 23 kcal |
| 1 serving (medium) | 100 g | 23 kcal |
| ½ piece (half) | 125 g | 29 kcal |
| 1 cup (chopped) | 180 g | 41 kcal |
| 1 bottle (shredded) | 200 g | 46 kcal |
| 1 pack (large) | 300 g | 69 kcal |
| 1 piece (large) | 350 g | 81 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Spinach head
Can you eat a spinach head raw?
Yes, a spinach head can be eaten raw when the leaves are fresh and thoroughly washed. Use them in salads, sandwiches, or smoothies. Raw leaves have more volume and a firmer texture than cooked spinach, so remove any gritty or damaged leaves before serving.
How do you wash a spinach head properly?
Separate the leaves of a spinach head and rinse them several times in a large bowl of cold water; grit often hides in the folds. Lift the leaves out rather than pouring the water over them, then dry them well before eating or cooking.
How long does a spinach head last in the fridge?
A spinach head keeps best when it is dry, unwashed, and refrigerated in a breathable bag or container. Wash it just before use, since trapped moisture speeds spoilage. Discard leaves that smell unpleasant or have turned slimy rather than merely wilted.
Can you freeze a spinach head?
Yes, you can freeze a spinach head, but the thawed leaves will be soft rather than crisp. Wash and briefly blanch the leaves, cool them promptly, squeeze out excess water, and freeze in portions for soups, sauces, or cooked dishes.
Should you remove the stems from a spinach head?
No, thin, tender stems from a spinach head are edible and can be chopped with the leaves. Remove only thick, woody stems if their texture bothers you. Since thicker stems take longer to soften, add them to the pan before the leaves.
Why does a spinach head turn slimy in the fridge?
A spinach head usually turns slimy because moisture has collected around the leaves, encouraging spoilage. Keep it dry and avoid sealing wet leaves in an airtight container. If the leaves are already slimy or smell off, throw them away instead of trying to rinse them clean.
Why does cooking a spinach head make it shrink so much?
A spinach head shrinks dramatically because its leaves contain a lot of water and collapse as they heat. Cook it in batches if your pan is small, and drain or squeeze the cooked leaves when a recipe needs a less watery filling.
Does cooking a spinach head reduce its oxalates?
Yes, boiling a spinach head and discarding the cooking water can reduce some of its soluble oxalate. Steaming or sautéing does not remove as much into discarded liquid. People with a history of oxalate kidney stones may want individualized advice from a clinician or dietitian.
Can you eat a spinach head every day?
Yes, most people can include a spinach head regularly as part of varied meals. However, spinach is high in vitamin K, so people taking warfarin should keep their intake consistent and ask their prescriber before making a major change.
What goes well with a spinach head in a meal?
A spinach head pairs well with eggs, garlic, lemon, beans, pasta, and soft cheeses. Add the leaves near the end of cooking because they wilt quickly. For a simple meal, sauté them with garlic and serve alongside eggs or a grain.
Spinach head Vitamins & Minerals
Vitamins
Vitamin K
1207.5µg · 1006% DV
Vitamin A
1172.5µg · 130% DV
Folate
485µg · 121% DV
Vitamin C
70.25mg · 78% DV
Minerals
Manganese
2.24mg · 97% DV
Magnesium
198mg · 47% DV
Potassium ⭐
1395mg · 41% DV
Iron
6.75mg · 38% DV
Sodium
198mg · 9% DV
Spinach head Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach head
To burn the 58 calories in 1 piece (whole) (250 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 head?
A spinach head is a whole cluster of spinach leaves, often sold with the roots still attached; it is not a compact head like lettuce. Spinach is thought to have originated in Persia and is now grown and eaten around the world. Its leaves are tender, mildly earthy and become softer and more concentrated in flavour when cooked.
Use the leaves raw in salads or wilt them into soups, curries, pasta and egg dishes. In many parts of the world, spinach is also cooked as a side dish, sometimes with garlic or spices. It is a low-calorie leafy green that provides fibre, folate and iron. For a lighter serving, cook it briefly with little oil, or pair it with beans, grains or eggs.
How Nutritious Is Spinach head?
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 head 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 head Contain Allergens?
No known major allergens
Which Diets Is Spinach head 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 head Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.