Macros in Spinach
Spinach has about 23 calories per 100 g, with 2.9 g protein, 0.4 g fat and 3.6 g carbs.
Quick answer
23 kcal
calories per 100 g
- Protein
- 2.9 g
- Fat
- 0.4 g
- Carbs
- 3.6 g
These are reference values. Ingredients and preparation can change the result.
Calories in SpinachServing size calculator
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In your portion
7 kcal
- Protein
- 0.9 g
- Fat
- 0.1 g
- Carbs
- 1.1 g
Next: your food diary
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| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 30 g | 7 kcal | 0.9 g | 0.1 g | 1.1 g |
| 50 g | 12 kcal | 1.5 g | 0.2 g | 1.8 g |
| 100 g | 23 kcal | 2.9 g | 0.4 g | 3.6 g |
| 200 g | 46 kcal | 5.8 g | 0.8 g | 7.2 g |
Additional nutrients · 100 g
- Fiber
- 2.4 g
- Sugars
- 0.4 g
Next: your food diary
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change spinach calories quickly.
FAQ
How many calories are in spinach?
Spinach has about 23 calories per 100 g. A typical cup (30 g) has about 7 calories.
How much protein is in spinach?
Spinach has about 2.9 g protein per 100 g and about 0.9 g protein per cup.
Is spinach good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
Related foods
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: July 24, 2026