QUICK ANSWER
How many calories are in spinach?
Raw baby spinach contains about 27 calories per 100 g. Leafy greens weigh very little by volume, so a large-looking bowl may still be a modest gram portion before dressing, oil, cheese or nuts.
26.6 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Spinach nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 26.6 kcal
- Protein
- 2.85 g
- Carbohydrate
- 2.41 g
- Fat
- 0.62 g
- Fibre
- 1.56 g
- Potassium
- 582 mg
- Folate
- 116 µg
- Iron
- 1.26 mg
Source: USDA FoodData Central Foundation record 1999632. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Carbohydrate
Baby spinach contains little digestible carbohydrate and provides fibre.
Protein
It contributes some protein by weight but is not a meal’s main protein source.
Fat
Plain spinach is low in fat; dressing, oil, cheese and nuts change the meal.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where spinach fits in a varied eating pattern.
Folate
The reference provides 116 µg folate per 100 g.
Potassium
Baby spinach supplies 582 mg potassium per 100 g.
Iron
The record contains 1.26 mg iron; absorption depends on the meal and individual context.
Vitamin A activity
Leafy greens provide carotenoids reported as vitamin A activity.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Cooked
Spinach collapses as water is lost, so raw and cooked volumes are not comparable.
Sautéed
Cooking oil must be counted.
Frozen
Use a frozen or cooked record matching the product.
Creamed
Creamed spinach is a mixed recipe with dairy and fat.
PRACTICAL CONTEXT
How spinach can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Vegetable intake
Spinach adds leafy-green variety.
Folate goals
It can contribute meaningfully to folate intake.
Calorie planning
Plain leaves add volume for few calories.
Balanced meals
Pair with protein, carbohydrate and dressing appropriate to the meal.
QUALITY & SAFETY
How to choose, store and prepare it
Refrigerate
Keep baby spinach cold and reasonably dry.
Inspect
Discard slimy, mouldy or strongly spoiled leaves.
Wash
Follow package directions; otherwise rinse under running water.
After cooking
Refrigerate cooked spinach promptly.
PHOTO LOGGING
How to log spinach more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the reference state: baby spinach · raw · per 100 g.
- 02
Use edible grams when possible; household measures and natural pieces vary.
- 03
Log oils, sauces, sweeteners, toppings and recipe ingredients separately.
- 04
For a mixed dish, use the complete recipe or record this ingredient before combining it.
COMMON QUESTIONS
Spinach calorie and nutrition questions
How many calories are in 100 g?
About 27 calories.
Why does cooked spinach look smaller?
Heat collapses the leaves and changes water weight.
Is spinach high in protein?
Not enough to replace a concentrated protein food.
Does dressing count?
Yes. Oil-based dressing can add far more calories than the leaves.
Can raw and cooked entries be swapped?
No. Match the record to the weighed state.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Values are for raw baby spinach per 100 g edible portion. Mature, frozen and cooked spinach records are separate.
Open USDA FoodData Central Foundation record 1999632 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.