In short: 100 g of cooked spinach contains 23 calories, 3 g of protein, 3.8 g of carbohydrate and 0.26 g of fat. A cup (180 g) portion has about 41 calories and 5.3 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 23 kcal | 41 kcal |
| Protein | 3 g | 5.3 g |
| Total fat | 0.26 g | 0.47 g |
| Saturated fat | 0.04 g | 0.08 g |
| Monounsaturated fat | 0.01 g | 0.01 g |
| Polyunsaturated fat | 0.11 g | 0.2 g |
| Carbohydrate | 3.8 g | 6.8 g |
| Dietary fiber | 2.4 g | 4.3 g |
| Total sugars | 0.43 g | 0.77 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 70 mg | 126 mg |
It contributes 2.4 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 70 mg per 100 g.
The standout micronutrient is vitamin K, at 411% of the daily value per 100 g — vitamin K is needed for blood clotting.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 466 mg | 839 mg |
| Calcium | 136 mg | 245 mg |
| Iron | 3.6 mg | 6.4 mg |
| Magnesium | 87 mg | 157 mg |
| Zinc | 0.76 mg | 1.4 mg |
| Selenium | 1.5 µg | 2.7 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 524 µg | 943 µg |
| Vitamin C | 9.8 mg | 18 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 2.1 mg | 3.7 mg |
| Vitamin K | 494 µg | 888 µg |
| Thiamin | 0.1 mg | 0.17 mg |
| Riboflavin | 0.24 mg | 0.42 mg |
| Niacin | 0.49 mg | 0.88 mg |
| Vitamin B-6 | 0.24 mg | 0.44 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 146 µg | 263 µg |
| Choline | 20 mg | 35 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 19th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Spinach | 2.9 g | 23 kcal |
| Asparagus | 2.2 g | 20 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 168463, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Spinach, cooked, boiled, drained, without salt.