Spinach
Raw
7 calories, 0.9 grams protein, 1.1 grams carbohydrate, and 0.1 grams fat for 1 serving · 30 g.
Nutrition overview
1 serving · 30 g · Raw
Spinach provides 7 calories, 0.9 g protein, 1.1 g carbs, and 0.1 g fat per 1 serving · 30 g.
7
calories
Protein
0.9g
Carbs
1.1g
Fat
0.1g
Nutrition facts
Complete nutrition
| Nutrient | Amount |
|---|---|
| Macronutrients | |
| Protein | 0.9 g |
| Total fat | 0.1 g |
| Total carbohydrate (by difference) | 1.1 g |
| Dietary fiber | 0.7 g |
| Total sugars | 0.1 g |
| Minerals | |
| Calcium | 29.7 mg |
| Iron | 0.81 mg |
| Magnesium | 23.7 mg |
| Phosphorus | 14.7 mg |
| Potassium | 167.4 mg |
| Sodium | 23.7 mg |
| Zinc | 0.16 mg |
| Copper | 0.04 mg |
| Manganese | 0.27 mg |
| Selenium | 0.3 mcg |
| Vitamins | |
| Vitamin A, RAE | 140.7 mcg |
| Vitamin C | 8.4 mg |
| Vitamin D (D2 + D3) | 0.0 mcg |
| Vitamin E (alpha-tocopherol) | 0.6 mg |
| Vitamin K1 (phylloquinone) | 144.9 mcg |
| Thiamin (B1) | 0.02 mg |
| Riboflavin (B2) | 0.06 mg |
| Niacin (B3) | 0.22 mg |
| Pantothenic acid (B5) | 0.02 mg |
| Vitamin B6 | 0.06 mg |
| Folate, DFE | 58.2 mcg |
| Vitamin B12 | 0.0 mcg |
| Other essential nutrient | |
| Choline, total | 5.8 mg |
Practical calorie guide
Calories by serving size
One cup of spinach (30 g) has 7 calories.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ¼ serving | 7.5 g | 2 | 0.2 g | 0.3 g | 0.0 g |
| ½ serving | 15 g | 3 | 0.4 g | 0.5 g | 0.1 g |
| 1 serving | 30 g | 7 | 0.9 g | 1.1 g | 0.1 g |
| 2 servings | 60 g | 14 | 1.7 g | 2.2 g | 0.2 g |
Calories by variety and preparation
Compare the default source-backed serving for each available variety or preparation.
| Variety or preparation | Serving | Per serving | Per 100 g |
|---|---|---|---|
| Raw | 1 cup · 30 g | 7 cal | 23 cal |
| Cooked, boiled | 1 cup · 180 g | 41 cal | 23 cal |
View data sources
Nutrition records and methodology
View data sources
Nutrition records and methodology
Primary calorie record
Spinach, raw
USDA FoodData Central SR Legacy
Record 168462 · 98% match
- Reported
- 29
- Estimated
- 0
- Assumed zero
- 0
- Calculated
- 0
Contributing sources
- Open source
USDA FoodData Central SR Legacy
USDA Agricultural Research Service · Final release / 2018-04 · CC0 1.0 / United States public domain
Detailed source and derivation status is retained for every nutrient in this profile.
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