Spinach, raw
7 calories in 1 cup (30 g). 2.9 g protein, 3.6 g carbs and 0.39 g fat per 100 g.
Spinach, raw, 1 cup
7 calories
- Protein
- 0.86 g
- Carbs
- 1.1 g
- Fat
- 0.12 g
- Fiber
- 0.66 g
- Sugars
- 0.13 g
Nutrition Facts
Calories7
* 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.
vitamins
% of the Daily Value in this serving
- Vitamin K121% 145 µg
- Vitamin A16% 141 µg
- Folate15% 58.2 µg
- Vitamin C9% 8.4 mg
- Riboflavin (B2)4% 0.057 mg
- Vitamin E4% 0.61 mg
- Vitamin B63% 0.059 mg
- Thiamin (B1)2% 0.023 mg
- Niacin (B3)1% 0.22 mg
- Choline1% 5.8 mg
Little or none: Pantothenic acid (B5), Vitamin B12, Vitamin D.
minerals
% of the Daily Value in this serving
- Manganese12% 0.27 mg
- Magnesium6% 23.7 mg
- Iron5% 0.81 mg
- Copper4% 0.039 mg
- Potassium4% 167 mg
- Calcium2% 29.7 mg
- Zinc1% 0.16 mg
- Phosphorus1% 14.7 mg
- Sodium1% 23.7 mg
- Selenium1% 0.3 µg
Amino acids
Grams in this serving. Essential amino acids are marked •
- Glutamic acid0.1 g
- Aspartic acid0.072 g
- Leucine•0.067 g
- Lysine•0.052 g
- Arginine0.049 g
- Valine•0.048 g
- Isoleucine•0.044 g
- Alanine0.043 g
- Glycine0.04 g
- Phenylalanine•0.039 g
- Threonine•0.037 g
- Proline0.034 g
- Tyrosine0.032 g
- Serine0.031 g
- Histidine•0.019 g
- Methionine•0.016 g
- Tryptophan•0.012 g
- Cystine0.011 g
How it compares
Against the 599 foods in Vegetables and Vegetable Products, per 100 g.
Sugars
Lower than 92%
leastmostIron
Higher than 92%
leastmostPotassium
Higher than 91%
leastmostCalcium
Higher than 87%
leastmostCarbohydrates
Lower than 84%
leastmostVitamin C
Higher than 78%
leastmost
Questions
- How many calories are in spinach, raw?
- 1 cup (30 g) has 7 calories, 0.86 g of protein, 1.1 g of carbohydrates and 0.12 g of fat.
- How much protein is in spinach, raw?
- 2.9 g per 100 g, which is 50% of its calories.
- How many net carbs are in spinach, raw?
- 1.4 g per 100 g: 3.6 g of carbohydrates minus 2.2 g of fiber.
All 105 nutrients, per 100 g+
| Water | 91.4 g |
| Energy | 23 kcal |
| Energy | 97 kj |
| Protein | 2.9 g |
| Total lipid (fat) | 0.39 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 3.6 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 0.42 g |
| Sucrose | 0.07 g |
| Glucose | 0.11 g |
| Fructose | 0.15 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0.1 g |
| Calcium, Ca | 99 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 79 mg |
| Phosphorus, P | 49 mg |
| Potassium, K | 558 mg |
| Sodium, Na | 79 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.9 mg |
| Selenium, Se | 1 µg |
| Vitamin C, total ascorbic acid | 28.1 mg |
| Thiamin | 0.078 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.72 mg |
| Pantothenic acid | 0.065 mg |
| Vitamin B-6 | 0.2 mg |
| Folate, total | 194 µg |
| Folic acid | 0 µg |
| Folate, food | 194 µg |
| Folate, DFE | 194 µg |
| Choline, total | 19.3 mg |
| Betaine | 103 mg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin A, RAE | 469 µg |
| Retinol | 0 µg |
| Carotene, beta | 5,626 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Vitamin A, IU | 9,377 iu |
| Lycopene | 0 µg |
| Lutein + zeaxanthin | 12,198 µg |
| Vitamin E (alpha-tocopherol) | 2 mg |
| Vitamin E, added | 0 mg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.18 mg |
| Tocopherol, delta | 0 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Tocotrienol, delta | 0 mg |
| Vitamin D (D2 + D3), International Units | 0 iu |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin K (phylloquinone) | 483 µg |
| Fatty acids, total saturated | 0.063 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.049 g |
| SFA 18:0 | 0.004 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.005 g |
| MUFA 18:1 | 0.005 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.026 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0 g |
| PUFA 20:4 | 0 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 |
| Fatty acids, total trans | 0 g |
| Cholesterol | 0 mg |
| Phytosterols | 9 mg |
| Tryptophan | 0.039 g |
| Threonine | 0.12 g |
| Isoleucine | 0.15 g |
| Leucine | 0.22 g |
| Lysine | 0.17 g |
| Methionine | 0.053 g |
| Cystine | 0.035 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.11 g |
| Valine | 0.16 g |
| Arginine | 0.16 g |
| Histidine | 0.064 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.24 g |
| Glutamic acid | 0.34 g |
| Glycine | 0.13 g |
| Proline | 0.11 g |
| Serine | 0.1 g |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168462, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.