Question 1

How many calories are in spinach?

Accepted Answer

One cup (30 g) of spinach has about 7 calories. Per 100 g that is 23 calories. The figures are from the USDA FoodData Central database (lab-measured values).

Question 2

How much protein is in spinach?

Accepted Answer

One cup (30 g) has 0.9 g of protein (2.9 g per 100 g). It is not a significant source of protein.

Question 3

How many carbs are in spinach?

Accepted Answer

One cup (30 g) has 1.1 g of carbohydrate, of which 0.7 g is fibre and 0.1 g is sugars.

Question 4

What vitamins and minerals does spinach contain?

Accepted Answer

Per cup (30 g), the most notable are vitamin k (121% of the Daily Value), vitamin a (16% of the Daily Value), folate (15% of the Daily Value), manganese (12% of the Daily Value). The tool above lists every vitamin and mineral the USDA measured, at any portion size.

Question 5

Where do these spinach nutrition numbers come from?

Accepted Answer

They come from the USDA FoodData Central database (SR Legacy), which is public domain, scaled to the portion shown. Brands and recipes vary, so treat them as typical values. Nothing you look up here is sent to a server.

Nutrient	1 cup (30 g)	Per 100 g	% Daily Value
Calories	7 kcal	23 kcal	—
Protein	0.86 g	2.9 g	2%
Carbohydrate	1.1 g	3.6 g	0%
Fibre	0.66 g	2.2 g	2%
Sugars	0.13 g	0.42 g	—
Fat	0.12 g	0.39 g	0%
Saturated fat	0.02 g	0.06 g	0%
Sodium	24 mg	79 mg	1%
Potassium	167 mg	558 mg	4%
Calcium	30 mg	99 mg	2%
Iron	0.81 mg	2.7 mg	5%
Vitamin C	8.4 mg	28 mg	9%

Spinach nutrition facts

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