Vegetable
Spinach (cooked, boiled, drained, without salt) Nutrition Facts
USDA description: Spinach, cooked, boiled, drained, without salt
Per 100 g, Spinach (cooked, boiled, drained, without salt) provides 23 calories. A typical portion, 1 cup (180 g), has 41 calories, 5.3 g protein, 6.8 g carbs and 0.5 g fat.
- calories
- 23
- protein
- 3 g
- carbs
- 3.8 g
- fat
- 0.3 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 231% | 3 g6% | 3.8 g1% | 0.3 g<1% | 2.4 g9% | 0.4 g |
| 1 cup180 g | 412% | 5.3 g11% | 6.8 g2% | 0.5 g1% | 4.3 g15% | 0.8 g |
Calories in kcal. n/r = not reported for this food.
Raw, cooked and other forms
Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.
| Form (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach (cooked, boiled, drained, without salt) (this page) | 23 | 3 g | 3.8 g | 0.3 g |
| Spinach (cooked, boiled, drained, with salt) | 23 | 3 g | 3.8 g | 0.3 g |
How Spinach ranks among vegetables
Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 3 g#31 of 123 vegetables | 26 g#5 of 123 vegetables |
| Fiber | 2.4 g#46 of 112 vegetables | 21 g#15 of 112 vegetables |
| Potassium | 466 mg#7 of 123 vegetables | 4,052 mg#3 of 123 vegetables |
| Calcium | 136 mg#5 of 123 vegetables | 1,183 mg#3 of 123 vegetables |
| Iron | 3.6 mg#4 of 123 vegetables | 31 mg#3 of 123 vegetables |
| Magnesium | 87 mg#4 of 122 vegetables | 757 mg#1 of 122 vegetables |
| Vitamin C | 9.8 mg#79 of 120 vegetables | 85 mg#55 of 120 vegetables |
| Vitamin A | 524 µg#14 of 114 vegetables | 4,557 µg#6 of 114 vegetables |
Macronutrient Breakdown
Compared with the median of vegetables
Per 100 g; median of the 122 vegetables with a value.
- Calories
- Spinach: 23 kcalmedian: 33 kcal
- Protein
- Spinach: 3 gmedian: 1.8 g
- Carbs
- Spinach: 3.8 gmedian: 7 g
- Fat
- Spinach: 0.3 gmedian: 0.3 g
- Fiber
- Spinach: 2.4 gmedian: 2.1 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (180 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0 g | <1% | 0.1 g | <1% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 70 mg | 3% | 126 mg | 5% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 136 mg | 10% | 245 mg | 19% |
| Iron | 3.6 mg | 20% | 6.4 mg | 36% |
| Potassium | 466 mg | 10% | 839 mg | 18% |
| Vitamin A (RAE) | 524 µg | 58% | 943 µg | 105% |
| Vitamin C | 9.8 mg | 11% | 18 mg | 20% |
| Vitamin E | 2.1 mg | 14% | 3.7 mg | 25% |
| Vitamin K | 494 µg | 411% | 888 µg | 740% |
| Thiamin (B1) | 0.1 mg | 8% | 0.17 mg | 14% |
| Riboflavin (B2) | 0.24 mg | 18% | 0.42 mg | 33% |
| Niacin (B3) | 0.49 mg | 3% | 0.88 mg | 6% |
| Vitamin B6 | 0.24 mg | 14% | 0.44 mg | 26% |
| Folate (approx.) | 146 µg | 37% | 263 µg | 66% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 56 mg | 4% | 101 mg | 8% |
| Magnesium | 87 mg | 21% | 157 mg | 37% |
| Zinc | 0.76 mg | 7% | 1.4 mg | 12% |
| Selenium | 1.5 µg | 3% | 2.7 µg | 5% |
| Copper | 0.17 mg | 19% | 0.31 mg | 35% |
| Manganese | 0.94 mg | 41% | 1.7 mg | 73% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168463 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.