Calories in Spinach: Complete Nutrition Facts & Data (90 Cal per 100g)
Executive Summary
Spinach delivers a lean 90 calories per 100g serving, making it one of the most calorie-efficient vegetables you can add to your plate. What’s remarkable here isn’t just the low calorie count—it’s what you’re getting alongside those calories. A single 100g serving packs 341 micrograms of vitamin K, which is roughly 3.5 times the daily recommended intake. That’s the kind of nutrient density that separates spinach from other greens. Last verified: April 2026.
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The macronutrient profile reveals something counterintuitive: despite spinach’s reputation as a protein powerhouse, it only contains 2.39g of protein per 100g. The real nutrition story here centers on fat content (6.09g) and carbohydrates (6.11g), along with exceptional micronutrient coverage including iron, magnesium, potassium, and vitamins A and C. Whether you’re prepping creamed spinach or tossing fresh leaves into a salad, understanding these numbers helps you build more intentional meals.
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Main Data Table
| Nutrient | Amount per 100g | % Daily Value (approx) |
|---|---|---|
| Calories | 90 kcal | — |
| Protein | 2.39g | 5% |
| Carbohydrates | 6.11g | 2% |
| Total Fat | 6.09g | 8% |
| Dietary Fiber | 1.2g | 5% |
| Calcium | 58mg | 6% |
| Iron | 0.76mg | 4% |
| Magnesium | 67mg | 16% |
| Potassium | 340mg | 10% |
| Vitamin A | 257 mcg | 29% |
| Vitamin C | 15.1mg | 25% |
| Vitamin D | 0.3 mcg | 2% |
| Vitamin B6 | 0.148mg | 7% |
| Folate | 60 mcg | 15% |
| Vitamin B12 | 0 mcg | 0% |
| Vitamin K | 341.4 mcg | 339% |
Breakdown by Preparation Method
The data reflects creamed spinach, which carries more calories than raw spinach due to added cream and butter. Here’s why preparation matters:
| Preparation | Estimated Calories (100g) | Protein (g) | Fat (g) | Best Use |
|---|---|---|---|---|
| Raw spinach | 23 cal | 2.86g | 0.39g | Salads, smoothies |
| Boiled spinach | 25 cal | 2.97g | 0.4g | Side dishes, soups |
| Creamed spinach | 90 cal | 2.39g | 6.09g | Rich sides, pasta dishes |
| Sautéed spinach | 35-50 cal | 2.7g | 1-2g | Quick weeknight sides |
Comparison Section: Spinach vs. Similar Greens
How does spinach stack up against other leafy vegetables? The comparison reveals that creamed preparations significantly boost calories, but the vitamin K advantage remains consistent.
| Vegetable (100g) | Calories | Protein (g) | Vitamin K (mcg) | Iron (mg) |
|---|---|---|---|---|
| Spinach (creamed) | 90 | 2.39 | 341.4 | 0.76 |
| Kale (raw) | 49 | 4.3 | 705 | 1.7 |
| Swiss chard (raw) | 19 | 1.8 | 299 | 1.8 |
| Lettuce (raw) | 15 | 1.24 | 102 | 0.86 |
| Broccoli (raw) | 34 | 2.82 | 102 | 0.73 |
The creamed spinach variant lands in the middle calorically, but remember: you’re trading some of that extra fat (from cream) for elevated calorie density. Raw kale actually contains twice the vitamin K per 100g and more iron, though it’s less palatable for many people. If you’re specifically watching fat intake, raw or boiled spinach delivers similar nutrient density at a fraction of the calories.
Key Factors Affecting Spinach Nutrition
1. Preparation Method Dramatically Affects Calories
Raw spinach contains roughly 23 calories per 100g. When cream and butter are added (as in the creamed version), that number multiplies nearly 4 times to 90 calories. A single tablespoon of butter adds about 7 calories; a quarter cup of cream adds roughly 50 calories. If calorie control is your goal, raw or lightly sautéed spinach is the smarter choice.
2. Vitamin K Concentration Is Exceptionally High
At 341.4 micrograms per 100g, spinach delivers 339% of the daily value in a single serving. This matters significantly for people taking blood-thinning medications like warfarin, where consistent vitamin K intake is critical. Conversely, if you’re trying to optimize bone health or blood clotting function, spinach is a nutritional heavyweight.
3. Fat Content Comes From Added Cream, Not the Vegetable
The 6.09g of fat in creamed spinach is almost entirely from the cream sauce. Raw spinach contains only 0.39g per 100g. Understanding this distinction helps you make intentional choices—if you’re adding spinach to a protein-focused meal, raw works fine. If you need the creaminess for palatability or texture, you’re adding significant fat calories intentionally.
4. Iron Levels Are Modest Despite Historical Myth
Spinach contains 0.76mg of iron per 100g, which is only about 4% of the daily value. The famous “spinach is iron-rich” claim stems from a decimal point error made in 1870 that went uncorrected for decades. While spinach does contain iron, Swiss chard and kale actually deliver more per serving. Spinach’s real nutritional value lies elsewhere—in folate, magnesium, and vitamin A.
5. No Vitamin B12 Content (Important for Vegans)
Spinach contains zero B12, which matters for anyone relying primarily on plant-based foods. This micronutrient comes exclusively from animal products or fortified foods, so spinach can’t fill that gap in a vegan diet. Pair it with fortified plant milks, nutritional yeast, or consider supplementation.
Historical Trends in Spinach Nutrition Data
Spinach nutrition data has remained relatively stable over the past five years (2021-2026), with minor variations attributable to growing conditions, harvest timing, and soil composition rather than the plant itself changing. The USDA data we’re using (verified April 2026) represents high-confidence measurements from multiple sources.
What has changed is consumer awareness. The popularization of high-nutrient-density eating has brought spinach into mainstream discussions around bioavailability and oxalate content—compounds in spinach that can inhibit mineral absorption. Cooking spinach reduces oxalate levels by up to 40%, which is why the creamed version in this data may actually provide better bioavailable calcium and iron than raw spinach, despite the higher calorie load.
Expert Tips for Getting the Most From Spinach
1. Pair Spinach With Fat and Vitamin C Sources
The vitamin A and iron in spinach absorb better when consumed with dietary fat and vitamin C. Creamed spinach actually optimizes this—the cream provides fat for vitamin A absorption. For raw spinach, drizzle with olive oil and serve with a lemon vinaigrette to enhance iron absorption.
2. Monitor Vitamin K Intake if on Blood Thinners
If you take warfarin or other vitamin K-sensitive medications, consistency matters more than avoidance. Eating 100g of spinach daily is fine; suddenly consuming large amounts creates interaction risk. Work with your pharmacist on a predictable routine.
3. Choose Raw for Maximum Nutrient Density Per Calorie
A standard 2-cup raw spinach serving (about 60g) contains only 14 calories but still delivers meaningful vitamin K, folate, and magnesium. This is your highest nutrient-to-calorie ratio option. Use raw spinach as your base when calories are a constraint.
4. Cook Spinach Lightly to Preserve Heat-Sensitive Vitamins
Vitamin C (15.1mg per 100g) degrades with prolonged heating. A quick 2-3 minute sauté preserves more vitamin C than 10-minute boiling. Folate and B6 also benefit from minimal cooking time.
5. Account for Creamed Spinach’s Calorie Density in Portion Planning
At 90 calories per 100g, creamed spinach serves as a calorie-moderate vegetable side, not a “free” vegetable. A typical restaurant serving (5-6 oz or ~150g) contains 135 calories plus 9g of fat. Factor this into your meal planning rather than treating it as negligible.
