# Spinach, raw: calories and nutrition
Canonical: https://nutritionizm.com/food/spinach-raw/
Last verified: 2026-10-26
Source: USDA FoodData Central (ID: 168462)
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Raw spinach has 23 kcal, 2.86 g protein, 0.39 g fat, 3.63 g carbs, 2.2 g fiber, plus notable vitamin A, folate, vitamin C, iron, and potassium per 100 g.

## Nutrient profile (per 100 g)

| Nutrient | Per 100 g | % Daily Value |
| --- | --- | --- |
| Calories | 23 kcal | 1% |
| Total Fat | 0.4 g | 1% |
| Saturated Fat | 0.1 g | 0% |
| Total Carbohydrate | 3.6 g | 1% |
| Sugars | 0.4 g | 1% |
| Dietary Fiber | 2.2 g | 8% |
| Protein | 2.9 g | 6% |
| Sodium | 79 mg | 3% |
| Calcium | 99 mg | 8% |
| Folate | 194 µg | 49% |
| Iron | 2.7 mg | 15% |
| Magnesium | 79 mg | 19% |
| Potassium | 558 mg | 12% |
| Vitamin A | 469 µg | 52% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 28.1 mg | 31% |
| Vitamin D | 0 µg | 0% |
| Zinc | 0.5 mg | 5% |

## Standard servings

- 1 cup: 30 g
- 1 bunch: 340 g
- 1 leaf: 10 g
- 1 package (10 oz): 284 g

## What is in it
Raw spinach provides 23 kcal, 2.86 g protein, 0.39 g total fat, 3.63 g carbohydrates, 2.2 g dietary fiber, 79 mg sodium, 99 mg calcium, 2.71 mg iron, 79 mg magnesium, 558 mg potassium, 0.53 mg zinc, 28.1 mg vitamin C, 469 µg vitamin A, and 194 µg folate per 100 g. It contains no vitamin D or vitamin B12.

## What it means for your health
The food is low in calories and fat while supplying protein and fiber. The vitamin A and folate amounts are notable and are linked to normal vision and cell function. Vitamin C and iron are present in amounts that may support immune function and oxygen transport. Potassium and magnesium are minerals that play roles in muscle and nerve activity.

## Good to know
A typical cup is about 30 g, a bunch about 340 g, a single leaf about 10 g, and a 10‑ounce package about 284 g. Cooking reduces volume and can change some nutrient levels. Because it lacks vitamin D and B12, people who rely on plant foods may need other sources for those nutrients. This is general education, not medical advice.