Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
Spinach calories and nutrients, and easy ways to eat more.
By The CalorieFig Editorial Team · independent editorial research project
Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
One cup of raw spinach (about 30 g) provides roughly 7 calories and a solid dose of vitamin K, folate, and vitamin A, per USDA FoodData Central. It’s about as low-density as food gets — pile it into omelets, soups, and sandwiches to add volume and nutrients for almost no calories. Cooked spinach shrinks a lot, so a "cup cooked" is more nutrient-dense than a cup raw, but still very low calorie.
Key facts:
Yes for most; those on blood thinners should keep vitamin-K intake consistent and follow their clinician’s advice.
Both healthy; cooking concentrates nutrients per bite but reduces volume.
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