1 cup (medium) of Steamed Spinach (180 g) has 50 calories. That works out to 28 calories per 100 g. It contains 7.4 g of carbs, 6.5 g of protein, 0.7 g of fat and 4.9 g of fiber. Its 867.6 µg of Vitamin K covers 723% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Steamed Spinach?

Steamed spinach is made by cooking fresh spinach leaves over steam until they soften and wilt. The leaves stay deep green and slightly crinkled, with a tender texture and a mild, earthy flavour. It works as a simple side with fish, eggs, grains or roasted vegetables; a little lemon or olive oil brightens it. In many kitchens, it can also be folded into omelettes, pasta or warm grain bowls.

Spinach is low in calories and provides fibre, folate and iron. Because the leaves shrink considerably as they cook, a generous-looking portion can still feel light. Steam just until wilted to preserve some texture, and add a protein-rich accompaniment if you want a more filling meal.

Steamed Spinach Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

3.6g

· 7% DV

Fat

0.4g

· 1% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 48% · Protein 42% · Fat 10%

Steamed Spinach Vitamins & Minerals

Vitamins

Vitamin K

482µg · 402% DV

Vitamin A

469µg · 52% DV

Folate

146µg · 37% DV

0.19mg · 15% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

79mg · 19% DV

Iron

3mg · 17% DV

Potassium ⭐

466mg · 14% DV

How Nutritious Is Steamed 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

56/ 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.

Steamed 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 Steamed Spinach

To burn the 28 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

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 Steamed 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 Steamed 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 Steamed 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

Steamed Spinach Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Steamed Spinach

🥬vs🍅

Steamed Spinach vs Tomato10 kcal more per 100 g

→🥬vs🥗

Steamed Spinach vs Mixed Green Salad10 kcal more per 100 g

→🥬vs🫑

Steamed Spinach vs Red Pepper3 kcal fewer per 100 g

→🥬vs🥄

Steamed Spinach vs Boiled Beetroot16 kcal fewer per 100 g

→

Foods Similar to Steamed 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 Steamed Spinach

Is steamed spinach good for you?

Yes, steamed spinach is a nutrient-rich vegetable that provides folate, fiber and antioxidant compounds. Steaming softens the leaves without submerging them in cooking water, and adding lemon or another vitamin C-rich food can help your body absorb its plant-based iron.

How do you steam spinach without making it soggy?

Put washed spinach in a steamer basket above simmering water and cook just until the leaves wilt. Spinach cooks quickly, so check it frequently, then drain any liquid before serving. Crowding the basket can trap moisture and make the leaves softer.

Does steaming spinach reduce oxalates?

Steaming may reduce some oxalates, but it does not remove them completely. Spinach remains a high-oxalate food, which matters especially for people with a history of certain kidney stones; ask a clinician or dietitian for advice tailored to your stone type.

Is the iron in steamed spinach easy to absorb?

No, spinach iron is non-heme iron, which is less readily absorbed than the iron in meat and seafood. Eat steamed spinach with a vitamin C source such as citrus, tomatoes or bell peppers to improve absorption.

Can you freeze steamed spinach?

Yes, you can freeze steamed spinach after cooling and draining it well. Pack it in an airtight freezer-safe container, leaving little excess air. The thawed leaves will be softer, so they work best in soups, pasta sauces, casseroles and fillings.

How long does steamed spinach last in the fridge?

Steamed spinach generally keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell, a slimy texture or unusual discoloration.

Can you reheat steamed spinach?

Yes, steamed spinach can be reheated once if it has been refrigerated promptly and kept cold. Heat only the portion you plan to eat until it is hot throughout; repeatedly cooling and reheating leftovers increases food-safety risks.

Is steamed spinach better than raw spinach?

Neither is better in every way. Steaming shrinks spinach considerably and can make some nutrients easier to access, while raw spinach retains compounds that can be reduced by heat. Including both raw and cooked spinach is a practical way to vary your meals.

Can you eat steamed spinach every day?

Yes, most people can include steamed spinach regularly as part of a varied diet. If you take warfarin, keep your vitamin K intake consistent rather than making sudden changes to how much spinach you eat, and discuss major diet changes with your clinician.

Why does steamed spinach shrink so much?

Spinach leaves contain a lot of water and have a large surface area, so heat quickly softens them and collapses their structure. A large pile can shrink to a small serving in minutes; add the leaves in batches if your steamer is crowded.

Have another question about Steamed Spinach?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026