🥬 Raw spinach provides 23 kcal per 100g — extremely low in calories. A 100g serving provides 2.9g protein, 3.6g carbs and 2.2g fibre.
Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin K | 482.9 µg | 402% | |
| Vitamin A (RAE) | 469 µg | 52% | |
| Folate (B9) | 194 µg | 49% | |
| Magnesium | 79 mg | 19% | |
| Iron | 2.71 mg | 15% | |
| Potassium | 558 mg | 12% | |
| Vitamin C | 28.1 mg | 31% | |
| Calcium | 99 mg | 8% | |
| Vitamin B6 | 0.20 mg | 11% | |
| Manganese | 0.90 mg | 39% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ⭐ 1 cup raw | 30g | 7 kcal | 1.1g | 0.4g | 0.1g |
| 1 cup cooked | 180g | 41 kcal | 6.8g | 0.8g | 0.5g |
| 1 bag (5oz) | 142g | 33 kcal | 5.2g | 1.8g | 0.6g |
| 1 oz | 28g | 6 kcal | 1.0g | 0.4g | 0.1g |
| 100g raw | 100g | 23 kcal | 3.6g | 1.4g | 0.4g |
Spinach is 91% water. Net carbs are 1.4g per 100g — extremely low. By calories, spinach is approximately 50% protein — one of the highest protein-to-calorie ratios of any food. Cooking concentrates nutrients by up to 8× as water evaporates.
Spinach provides an extraordinary 483µg of vitamin K per 100g — 402% of the daily requirement. This makes it one of the richest dietary sources of vitamin K1 of any food. Vitamin K1 is essential for blood clotting (it activates clotting factors II, VII, IX, and X) and is converted to vitamin K2 in the gut, which directs calcium into bones rather than blood vessels. People on warfarin (a blood thinner that works by blocking vitamin K) need to maintain consistent spinach intake rather than avoiding it. Vitamin K is fat-soluble — eating spinach with olive oil increases absorption.
Spinach contains 2.71mg of iron per 100g — the highest of common leafy vegetables. However, spinach also contains oxalates which bind to iron (and calcium), significantly reducing their absorption. The actual absorption rate of spinach iron is lower than from meat. To maximise spinach iron absorption: eat with vitamin C (lemon juice increases absorption 2-6×), cook spinach (heat degrades some oxalates), and avoid eating with calcium-rich foods in the same meal.
A cup of cooked spinach provides 263µg of folate — 66% of the daily requirement. Folate is essential for DNA synthesis and repair, and deficiency during pregnancy causes neural tube defects. Spinach also contains significant lutein, which accumulates in the brain and has been associated with preserved cognitive function in ageing. A 2017 study found that adults eating 1-2 servings of leafy greens daily had cognitive function equivalent to being 11 years younger.
Spinach is rich in dietary nitrates (~250mg/100g), which convert to nitric oxide in the body. Nitric oxide dilates blood vessels, reducing blood pressure and improving oxygen delivery to muscles. This is why spinach consumption improves athletic performance in the same way as beetroot juice. Spinach also provides 79mg of magnesium per 100g — essential for ATP production, muscle contraction, and over 300 enzyme reactions.
Nutrition values sourced from USDA FoodData Central. Not medical advice.