Spinach Nutrition Facts
23 calories per 100g serving
Last updated:
Spinach is an incredibly low-calorie leafy green — just 23 calories per 100g — that delivers iron, folate, vitamin K, and antioxidants. It's one of the most versatile vegetables, working in everything from smoothies to salads to stir-fries.
Protein
2.86g
50% of calories
Carbs
3.63g
63% of calories
Fat
0.39g
15% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 23 kcal |
| Protein | 2.86g |
| Total Carbohydrates | 3.63g |
| Total Fat | 0.39g |
| Dietary Fiber | 2.2g |
| Sugars | 0.42g |
| Saturated Fat | 0.06g |
| Cholesterol | 0mg |
| Sodium | 79mg |
| Potassium | 558mg |
| Vitamin A | 469mcg |
| Vitamin C | 28.1mg |
| Calcium | 99mg |
| Iron | 2.71mg |
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Weight Loss
At 23 calories per 100g, spinach is practically free food. Use it as a base for salads and bowls to add volume without calories.
Muscle Gain
Not a calorie source but an essential micronutrient food. The iron content supports oxygen delivery to working muscles.
Maintenance
One of the most nutrient-per-calorie efficient foods. Add a handful to smoothies, eggs, or pasta for invisible nutrition.
Meal Ideas with Spinach
Did you know?
Popeye's spinach obsession was based on a decimal point error — a scientist in 1870 accidentally recorded spinach as having 10x more iron than it actually does. The myth persisted for decades.
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Take the free quizCommon Questions About Spinach
How many calories are in Spinach?
Spinach contains 23 calories per 100g serving. It provides 2.86g of protein, 3.63g of carbs, and 0.39g of fat.
Is Spinach good for weight loss?
At 23 calories per 100g, spinach is practically free food. Use it as a base for salads and bowls to add volume without calories.
What pairs well with Spinach?
Great pairings include: Spinach salad + grilled chicken + feta, Spinach smoothie + banana + protein powder, Sauteed spinach + eggs + whole wheat toast. These combinations provide a balanced mix of macronutrients.