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Spinach Nutrition Facts: Is Spinach Good for You?
Raw spinach is very low in calories, fat, and sugar while providing significant amounts of several vitamins and minerals. A 100-gram serving is high in vitamin K, vitamin A, vitamin C, folate, and manganese, and is a good source of iron and potassium. It also supplies dietary fiber and is low in sodium. Whether spinach is a beneficial part of a diet depends on portion sizes and what other foods are eaten, as no single food determines overall health.
Per 100 g · Spinach, raw
What stands out in spinach
- Very high in vitamin K. A 100-gram serving of raw spinach contains 483 micrograms of vitamin K. This amount provides 402% of the Daily Value (DV) for this nutrient.
- High in vitamin A and folate. Spinach is high in vitamin A, with 469 micrograms or 52% of the DV per 100 grams. The same portion also supplies 194 micrograms of folate, which is 48% of its DV.
- Good source of key minerals. Raw spinach is a good source of several minerals, including iron (15% DV), magnesium (19% DV), potassium (12% DV), and copper (14% DV). It is also high in manganese, providing 39% of the DV per 100 grams.
- Low in calories and sugar. A 100-gram portion of raw spinach has just 23 calories and less than half a gram of total sugars (0.42 g). It contains almost no fat (0.39 g) and provides 2.2 grams of dietary fiber.
What to keep in mind
- The nutritional values shown are for raw spinach; cooking will change the volume and may affect nutrient levels.
- While the sodium content of 79 mg per 100 grams is low (3% DV), spinach ranks higher in sodium than most other vegetables in its group.
Spinach nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 23 kcal | – |
| Protein | 2.9 g | 6% |
| Total fat | 0.39 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.17 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 3.6 g | 1% |
| Dietary fiber | 2.2 g | 8% |
| Total sugars | 0.42 g | – |
| Water | 91.4 g | – |
| Sodium | 79 mg | 3% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 558 mg | 12% |
| Calcium | 99 mg | 8% |
| Iron | 2.7 mg | 15% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 49 mg | 4% |
| Zinc | 0.53 mg | 5% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.9 mg | 39% |
| Selenium | 1 mcg | 2% |
| Vitamin A (RAE) | 469 mcg | 52% |
| Vitamin C | 28.1 mg | 31% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 483 mcg | 402% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 0.72 mg | 5% |
| Vitamin B6 | 0.2 mg | 11% |
| Folate (DFE) | 194 mcg | 48% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 19.3 mg | 4% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Spinach by portion
The nutrition data is based on a 100-gram serving, which is about three cups of raw leaves. A single one-cup serving (30 g) has just 7 calories, 1.1 grams of carbohydrates, and 0.7 grams of fiber. A standard 10-ounce package (284 g) contains about 65 calories, 8 grams of protein, and 6 grams of fiber. A single leaf provides about 2 calories and has almost no fat or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 30 g | 7 | 0.9 g | 1.1 g | 0.7 g | 0.1 g |
| 1 bunch | 340 g | 78 | 9.9 g | 12.2 g | 7.5 g | 1.3 g |
| 1 leaf | 10 g | 2 | 0.3 g | 0.4 g | 0.2 g | 0 g |
| 1 package (10 oz) | 284 g | 65 | 8.2 g | 10.2 g | 6.2 g | 1.1 g |
How spinach compares with other vegetables
Among 38 vegetables, raw spinach stands out for its mineral and vitamin content. Per 100 grams, it ranks first for potassium, vitamin K, and folate, and second for both iron and magnesium. Conversely, it is low in carbohydrates (ranking 30th) and has the lowest sugar content of all vegetables in the group (ranking 38th). Its 23 calories per 100 grams are similar to other vegetables like arugula (25 kcal), cauliflower (25 kcal), and white mushrooms (22 kcal). Compared to these, spinach provides more protein (2.9 g) than cauliflower (1.9 g) and cabbage (1.3 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Spinach | 23 | 2.9 g | 3.6 g | 2.2 g | 0.39 g |
| White Mushrooms | 22 | 3.1 g | 3.3 g | 1 g | 0.34 g |
| Arugula | 25 | 2.6 g | 3.6 g | 1.6 g | 0.66 g |
| Cauliflower | 25 | 1.9 g | 5 g | 2 g | 0.28 g |
| Cabbage | 25 | 1.3 g | 5.8 g | 2.5 g | 0.1 g |
Quick answers
How many calories are in a cup of raw spinach?
A one-cup serving of raw spinach, which weighs 30 grams, contains 7 calories.
How much protein is in spinach?
Raw spinach provides 2.9 grams of protein per 100-gram serving. A smaller one-cup portion has about 0.9 grams of protein, while a 10-ounce package contains 8.2 grams.
Is spinach high in sugar?
No, spinach is very low in sugar. A 100-gram serving contains 0.42 grams of total sugars. A one-cup serving has only 0.1 grams of sugar.
When to talk to a doctor or dietitian
- At 558 mg of potassium per 100 g, spinach is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- It supplies 483 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- Spinach and chard are naturally high in oxalate. If you have had calcium oxalate kidney stones, ask your doctor or dietitian how much to include.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how spinach fits your situation.
Last updated October 21, 2026