Spinach — Nutrition & Calories
Spinach per 100g: 23 cal · 2.9g protein · 3.6g carbs · 0.4g fat · 2.2g fiber. Iron-rich leafy green with high vitamin K content, supports bone and blood health.
Spinach contains 23 calories per 100g serving — 2.9g protein, 3.6g carbs, 0.4g fat, 2.2g fiber, 79mg sodium. Per 100g: 23 calories. Vegan. Keto-friendly. Gluten-free. Iron-rich leafy green with high vitamin K content, supports bone and blood health.
Spinach Macros (per 100g)
Spinach Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 23 cal | 2.9g | 3.6g | 0.4g |
| 100g | 23 cal | 2.9g | 3.6g | 0.4g |
| 200g | 46 cal | 5.8g | 7.2g | 0.8g |
| 1 cup (~240g) | 55 cal | 7.0g | 8.6g | 1.0g |
| 1 oz (28g) | 6 cal | 0.8g | 1.0g | 0.1g |
Burn Off Spinach (23 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 23 calories from Spinach:
- Walking (3 mph)5 min
- Running (6 mph)2 min
- Cycling (moderate)3 min
- Swimming (moderate)3 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Spinach?
Spinach contains 23 calories per 100g serving. That's 23 calories per 100g, or 55 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Spinach?
Spinach has 2.9g of protein per 100g (2.9g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Spinach keto-friendly?
Yes, Spinach is keto-friendly. With 3.6g carbs and 0.4g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 1.4g.
Is Spinach suitable for vegans?
Yes, Spinach is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Spinach?
Per 100g: 23 calories, 2.9g protein (50% cal), 3.6g carbs (63% cal), 0.4g fat (16% cal). Fiber: 2.2g. Sodium: 79mg.
How much Spinach should I eat to lose weight?
For weight loss, Spinach fits a calorie deficit if portioned. A typical 500 cal/day deficit means Spinach can comprise up to 2173g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.