Vegetables
Spinach, raw: calories and nutrition
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.
Quick nutrition facts (Per 100 g / Per serving)
- 23 kcal Calories (100 g) · 6.9 kcal / serving
- 2.9 g Protein (100 g) · 0.9 g / serving
- 0.4 g Total Fat (100 g) · 0.1 g / serving
- 3.6 g Total Carbohydrate (100 g) · 1.1 g / serving
- Protein 2.9 g 39%
- Carbohydrates 3.6 g 49%
- Total fat 0.4 g 12%
| Macronutrient | Amount per 100 g | Share of macro calories |
|---|---|---|
| Protein | 2.9 g | 39% |
| Carbohydrates | 3.6 g | 49% |
| Total fat | 0.4 g | 12% |
Nutrient library
Full nutrient profile
| Nutrient | Per 100 g | 1 cup (30 g) | % Daily Value (100 g) |
|---|---|---|---|
| Energy | 23 kcal | 6.9 kcal | 1% |
| Total fat | 0.4 g | 0.1 g | 1% |
| Saturated fat | 0.1 g | 0 g | 0% |
| Carbohydrates | 3.6 g | 1.1 g | 1% |
| Total sugars | 0.4 g | 0.1 g | 1% |
| Dietary fiber | 2.2 g | 0.7 g | 8% |
| Protein | 2.9 g | 0.9 g | 6% |
| Sodium | 79 mg | 23.7 mg | 3% |
| Calcium | 99 mg | 29.7 mg | 8% |
| Folate | 194 µg | 58.2 µg | 49% |
| Iron | 2.7 mg | 0.8 mg | 15% |
| Magnesium | 79 mg | 23.7 mg | 19% |
| Potassium | 558 mg | 167.4 mg | 12% |
| Vitamin A | 469 µg | 140.7 µg | 52% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Vitamin C | 28.1 mg | 8.4 mg | 31% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Zinc | 0.5 mg | 0.2 mg | 5% |
Serving size
Recipes with Spinach, raw
What this means for your health
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.
Research behind it
No research papers linked to this food yet.
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Source
USDA FoodData Central (Public Domain) (ID: 168462) · Retrieved 2026-10-26
Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.