Spinach, cooked

USDA name: Spinach, NS as to form, cooked

109 calories in 1 cup (185 g). Per 100 g, protein: 3.3 g, carbohydrates: 3 g, fat: 3.7 g.

Serving
1
= 185 g
109KCAL

Spinach, cooked, 1 cup

109 calories

Protein
6.1 g
Carbs
5.6 g
Fat
6.8 g
Fiber
3.3 g
Sugars
0.89 g

Nutrition Facts

Serving size1 cup (185 g)
Amount per serving
Calories109
% Daily Value*
Total Fat 6.8 g9%
Saturated Fat 1.6 g8%
Cholesterol 3.7 mg1%
Sodium 488 mg21%
Total Carbohydrate 5.6 g2%
Dietary Fiber 3.3 g12%
Total Sugars 0.89 g
Protein 6.1 g
Vitamin D 0 mcg0%
Calcium 142 mg11%
Iron 2.2 mg12%
Potassium 969 mg21%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K852% 1,022 µg
  • Vitamin A71% 636 µg
  • Vitamin C50% 44.8 mg
  • Folate45% 179 µg
  • Vitamin E34% 5.1 mg
  • Riboflavin (B2)30% 0.38 mg
  • Vitamin B627% 0.46 mg
  • Thiamin (B1)12% 0.14 mg
  • Choline8% 41.3 mg
  • Niacin (B3)6% 1 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Magnesium47% 196 mg
  • Sodium21% 488 mg
  • Potassium21% 969 mg
  • Copper18% 0.17 mg
  • Iron12% 2.2 mg
  • Calcium11% 142 mg
  • Zinc8% 0.89 mg
  • Phosphorus7% 87 mg

Little or none: Selenium.

How it compares

Against other records in Spinach, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Lower than 79%

    Same value as 2 of 14 other records.

    leastmost

  • Calories

    Higher than 71%

    Same value as 2 of 14 other records.

    leastmost

  • Total fat

    Higher than 71%

    Same value as 1 of 14 other records.

    leastmost

  • Iron

    Lower than 71%

    Same value as 3 of 14 other records.

    leastmost

  • Fiber

    Lower than 64%

    Same value as 3 of 14 other records.

    leastmost

  • Potassium

    Higher than 64%

    Same value as 2 of 14 other records.

    leastmost

Questions

How many calories are in spinach, cooked?
1 cup (185 g): 109 calories; protein: 6.1 g, carbohydrates: 5.6 g, fat: 6.8 g.
How much protein is in spinach, cooked?
3.3 g per 100 g. Its estimated share of calories is 23%, using 4 kcal per gram of protein.
How many net carbs are in spinach, cooked?
1.2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water88 g
Energy59 kcal
Protein3.3 g
Total lipid (fat)3.7 g
Carbohydrate, by difference3 g
Fiber, total dietary1.8 g
Total Sugars0.48 g
Calcium, Ca77 mg
Iron, Fe1.2 mg
Magnesium, Mg106 mg
Phosphorus, P47 mg
Potassium, K524 mg
Sodium, Na264 mg
Zinc, Zn0.48 mg
Copper, Cu0.09 mg
Selenium, Se0 µg
Vitamin C, total ascorbic acid24.2 mg
Thiamin0.078 mg
Riboflavin0.21 mg
Niacin0.55 mg
Vitamin B-60.25 mg
Folate, total97 µg
Folic acid0 µg
Folate, food97 µg
Folate, DFE97 µg
Choline, total22.3 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE344 µg
Retinol13 µg
Carotene, beta3,976 µg
Carotene, alpha0 µg
Cryptoxanthin, beta11 µg
Lycopene0 µg
Lutein + zeaxanthin8,567 µg
Vitamin E (alpha-tocopherol)2.8 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)552 µg
Fatty acids, total saturated0.85 g
SFA 4:00.021 g
SFA 6:00.015 g
SFA 8:00.009 g
SFA 10:00.02 g
SFA 12:00.024 g
SFA 14:00.086 g
SFA 16:00.48 g
SFA 18:00.17 g
Fatty acids, total monounsaturated1.1 g
MUFA 16:10.022 g
MUFA 18:11 g
MUFA 20:10.014 g
MUFA 22:10 g
Fatty acids, total polyunsaturated1 g
PUFA 18:20.79 g
PUFA 18:30.25 g
PUFA 18:40 g
PUFA 20:40.001 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol2 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709620, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.