Cooked spinach (1 cup, 180 g) has 41 calories, 5.3 g protein, 6.8 g carbohydrate and 0.5 g fat, according to USDA FoodData Central. 100 g has 23 calories. Change the serving below and the label, the summary and the full nutrient table update together.
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup (180 g)
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| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 41 | 23 | |
| Total fat | 0.5 g | 1% | 0.26 g |
| Saturated fat | 0.1 g | 0% | 0.04 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.2 g | 0.11 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 126 mg | 5% | 70 mg |
| Total carbohydrate | 6.8 g | 2% | 3.75 g |
| Dietary fiber | 4.3 g | 15% | 2.4 g |
| Total sugars | 0.8 g | 0.43 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 5.3 g | 2.97 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 943 mcg | 105% | 524 mcg |
| Vitamin C | 18 mg | 20% | 9.8 mg |
| Vitamin E | 3.7 mg | 25% | 2.08 mg |
| Vitamin K | 888 mcg | 740% | 494 mcg |
| Thiamin (B1) | 0.17 mg | 14% | 0.1 mg |
| Riboflavin (B2) | 0.42 mg | 33% | 0.24 mg |
| Niacin (B3) | 0.88 mg | 6% | 0.49 mg |
| Vitamin B6 | 0.44 mg | 26% | 0.24 mg |
| Folate (DFE) | 263 mcg | 66% | 146 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 35 mg | 6% | 19.7 mg |
| Minerals | |||
| Calcium | 245 mg | 19% | 136 mg |
| Iron | 6.4 mg | 36% | 3.57 mg |
| Potassium | 839 mg | 18% | 466 mg |
| Magnesium | 157 mg | 37% | 87 mg |
| Phosphorus | 101 mg | 8% | 56 mg |
| Zinc | 1.4 mg | 12% | 0.76 mg |
| Copper | 0.31 mg | 35% | 0.17 mg |
| Manganese | 1.7 mg | 73% | 0.94 mg |
| Selenium | 2.7 mcg | 5% | 1.5 mcg |
| Other | |||
| Water | 164.2 g | 91.2 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
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Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 180 g | 41 | 6.8 g | 5.3 g | 0.5 g | 4.3 g | 0.8 g |
| 100 g | 100 g | 23 | 3.8 g | 3 g | 0.3 g | 2.4 g | 0.4 g |
| 1 oz | 28.4 g | 7 | 1.1 g | 0.8 g | 0.1 g | 0.7 g | 0.1 g |
Cooked spinach (1 cup, 180 g) has 41 calories. 100 g has 23 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 40.
One cup of boiled spinach (180 g) has about 41 calories in this USDA record, and an ounce (28.35 g) about 7.
Cooked spinach (1 cup, 180 g) has 888 mcg of vitamin K, 740% of the Daily Value. 100 g has 494 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Cooked spinach (1 cup, 180 g) has 943 mcg of vitamin A, 105% of the Daily Value. 100 g has 524 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
100 g of cooked spinach has 23 calories, 2.97 g protein, 3.75 g carbohydrate, 2.4 g fiber, 0.43 g sugars and 0.26 g fat.
About 51% of the calories in cooked spinach come from carbohydrate, 8% from fat and 41% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Per 100 g, compared with the other 119 leafy greens in this database, cooked spinach has fewer calories than 49% of them and more protein than 70%.
The same serving of cooked spinach, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
| Fat / Lipides | 0 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 125 mg | 5 % |
| Carbohydrate / Glucides | 7 g | 2 % |
| Fibre / Fibres | 4 g | 15 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 5 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 245 mg | 19 % |
| Iron / Fer | 6 mg | 36 % |
| Potassium | 839 mg | 25 % |
| Per 100g | |
|---|---|
| Energy | 96 kJ / 23 kcal |
| Fat | 0.3 g |
| of which saturates | 0.0 g |
| Carbohydrate | 3.8 g |
| of which sugars | 0.4 g |
| Protein | 3.0 g |
| Salt | 0.2 g |
| Per 100g | Per 180g | %RI* | |
|---|---|---|---|
| Energy | 96 kJ 23 kcal |
173 kJ 41 kcal |
2.1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 3.8g | 6.8g | 2.6% |
| of which sugars | 0 gg | 0.8g | <1% |
| Fibre | 2.4g | 4.3g | - |
| Protein | 3.0g | 5.3g | 11% |
| Salt | 0.18g | 0.32g | 5.3% |
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Cooked SpinachSpinach, cooked, boiled, drained, without salt | 23 | 2.97 g | 0.26 g | 3.75 g |
| SpinachSpinach, raw | 23 | 2.86 g | 0.39 g | 3.63 g |
| Frozen SpinachSpinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 29 | 3.63 g | 0.57 g | 4.21 g |
If you make and sell a product that contains cooked spinach, these free tools cover the next steps.
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168463: "Spinach, cooked, boiled, drained, without salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
