Spinach nutrition facts

Spinach (1 cup, 30 g) has 7 calories, 0.9 g protein, 0.5 g fiber, 0.2 g fat. It is an excellent source of vitamin K (121% DV) and a good source of vitamin A and vitamin C.

Vitamin K 121% DV Vitamin A 10% DV Vitamin C 10% DV Folate 8.5% DV Magnesium 6.6% DV

Nutrition Facts

Serving size1 cup (30 g)

Calories7

Total Fat 0.2g0.2%

Saturated Fat 0g0.1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 32mg1.4%

Total Carbohydrate 0.8g0.3%

Dietary Fiber 0.5g1.7%

Total Sugars 0.1g

Protein 0.9g1.7%

Vitamin D 0µg0%

Calcium 20mg1.5%

Iron 0.3mg1.8%

Potassium 138mg2.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 42%
■ Fat 20%
■ Carbohydrate 38%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

470

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-4.9

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 1 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in spinach

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	7 kcal	0.3%
ProteinF	0.9 g	1.7%
Total fatF	0.2 g	0.2%
CarbohydrateF	0.8 g	0.3%
FiberF	0.5 g	1.7%
Sugars	0.1 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	9.1 mg	10%
Thiamin (B1)F	0.02 mg	1.9%
Riboflavin (B2)F	0.06 mg	4.4%
Niacin (B3)F	0.2 mg	1%
Pantothenic acid (B5)	0.02 mg	0.4%
Vitamin B6F	0.06 mg	3.8%
Folate (DFE)F	34 µg	8.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	92 µg	10%
Vitamin E	0.61 mg	4.1%
Vitamin D	0 µg	0%
Vitamin K	145 µg	121%
Choline	6 mg	1.1%
Minerals
SodiumF	32 mg	1.4%
CalciumF	20 mg	1.5%
IronF	0.3 mg	1.8%
MagnesiumF	28 mg	6.6%
PhosphorusF	12 mg	1%
PotassiumF	138 mg	2.9%
ZincF	0.1 mg	1.2%
CopperF	0.02 mg	2.6%
ManganeseF	0.13 mg	5.6%
Selenium	0.3 µg	0.5%
Carotenoids
Beta-caroteneF	1,101 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	2,375 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	28 g	no DV
Amino acids
Tryptophan	0.012 g	no DV
Threonine	0.037 g	no DV
Isoleucine	0.044 g	no DV
Leucine	0.067 g	no DV
Lysine	0.052 g	no DV
Methionine	0.016 g	no DV
Phenylalanine	0.039 g	no DV
Valine	0.048 g	no DV
Histidine	0.019 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	23 kcal	1.1%
ProteinF	2.9 g	5.8%
Total fatF	0.6 g	0.8%
CarbohydrateF	2.6 g	1%
FiberF	1.6 g	5.7%
Sugars	0.4 g	no DV
Fats
Saturated fat	0.1 g	0.3%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.14 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	30.3 mg	34%
Thiamin (B1)F	0.08 mg	6.4%
Riboflavin (B2)F	0.19 mg	15%
Niacin (B3)F	0.5 mg	3.2%
Pantothenic acid (B5)	0.07 mg	1.3%
Vitamin B6F	0.21 mg	13%
Folate (DFE)F	113 µg	28%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	306 µg	34%
Vitamin E	2.03 mg	14%
Vitamin D	0 µg	0%
Vitamin K	483 µg	402%
Choline	19 mg	3.5%
Minerals
SodiumF	107 mg	4.6%
CalciumF	67 mg	5.1%
IronF	1.1 mg	5.9%
MagnesiumF	93 mg	22%
PhosphorusF	41 mg	3.2%
PotassiumF	460 mg	9.8%
ZincF	0.4 mg	3.8%
CopperF	0.08 mg	8.8%
ManganeseF	0.43 mg	19%
Selenium	1 µg	1.8%
Carotenoids
Beta-caroteneF	3,669 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	7,918 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	92 g	no DV
Amino acids
Tryptophan	0.039 g	no DV
Threonine	0.122 g	no DV
Isoleucine	0.147 g	no DV
Leucine	0.223 g	no DV
Lysine	0.174 g	no DV
Methionine	0.053 g	no DV
Phenylalanine	0.129 g	no DV
Valine	0.161 g	no DV
Histidine	0.064 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	7 kcal	0.3%
ProteinF	0.8 g	1.6%
Total fatF	0.2 g	0.2%
CarbohydrateF	0.7 g	0.3%
FiberF	0.5 g	1.6%
Sugars	0.1 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	8.6 mg	9.5%
Thiamin (B1)F	0.02 mg	1.8%
Riboflavin (B2)F	0.05 mg	4.2%
Niacin (B3)F	0.1 mg	0.9%
Pantothenic acid (B5)	0.02 mg	0.4%
Vitamin B6F	0.06 mg	3.6%
Folate (DFE)F	32 µg	8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	87 µg	9.6%
Vitamin E	0.58 mg	3.8%
Vitamin D	0 µg	0%
Vitamin K	137 µg	114%
Choline	5 mg	1%
Minerals
SodiumF	30 mg	1.3%
CalciumF	19 mg	1.5%
IronF	0.3 mg	1.7%
MagnesiumF	26 mg	6.3%
PhosphorusF	11 mg	0.9%
PotassiumF	130 mg	2.8%
ZincF	0.1 mg	1.1%
CopperF	0.02 mg	2.5%
ManganeseF	0.12 mg	5.2%
Selenium	0.3 µg	0.5%
Carotenoids
Beta-caroteneF	1,040 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	2,245 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	26 g	no DV
Amino acids
Tryptophan	0.011 g	no DV
Threonine	0.035 g	no DV
Isoleucine	0.042 g	no DV
Leucine	0.063 g	no DV
Lysine	0.049 g	no DV
Methionine	0.015 g	no DV
Phenylalanine	0.037 g	no DV
Valine	0.046 g	no DV
Histidine	0.018 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168462 ("Spinach, raw"), Foundation Foods #1999633.

Spinach variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Spinach (this page)	23	2.9	0.6	2.6	1.6	0.4	460	30.3	107
Cooked (boiled, drained)	23	3	0.3	3.8	2.4	0.4	466	9.8	70
Frozen, cooked	34	4	0.9	4.8	3.7	0.5	302	2.2	97

Nutrients in spinach, in detail

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Frequently asked questions

How many calories are in spinach?

Spinach has 7 calories per 1 cup (30 g), or 23 calories per 100 g, according to USDA FoodData Central.

How much protein is in spinach?

0.9 g of protein per 1 cup, which is 1.7% of the 50 g Daily Value.

What is spinach rich in?

Per serving, spinach is richest in Vitamin K at 121% of the Daily Value, Vitamin A (RAE) (10%), Vitamin C (10%), Folate (DFE) (8.5%).

Is spinach healthy?

By nutrient density, spinach scores 470 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.