Calories in 100g Spinach = 23 kcal | Nutrition

100g of Spinach, raw contains 23 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Calories in 100g Spinach Calculator

100g of Spinach, raw contains 23 kcal of calories. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.

Result

100g Spinach Calories

23 kcal calories

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Calories target to food amount

100 g (3.53 oz, 4.23 cups)

Reverse math uses 23 kcal calories per 100 g from USDA FoodData Central reference.

Spinach Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	11.5	1.5 g	1.8 g	0.2 g
75 g	75 g	17.3	2.2 g	2.7 g	0.3 g
100 g	100 g	23	2.9 g	3.6 g	0.4 g
150 g	150 g	34.5	4.4 g	5.4 g	0.6 g
200 g	200 g	46	5.8 g	7.2 g	0.8 g
250 g	250 g	57.5	7.3 g	9 g	1 g

Spinach Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small weighed portion	75 g	17	2.2 g	2.7 g	0.3 g
Standard 100g reference	100 g	23	2.9 g	3.6 g	0.4 g
Large weighed portion	150 g	35	4.4 g	5.4 g	0.6 g

Spinach Calories Range Around 100g

Serving	Gram Equivalent	Calories	Calories
50 g	50 g	12	12
75 g	75 g	17	17
100 g	100 g	23	23
150 g	150 g	35	35
200 g	200 g	46	46
250 g	250 g	58	58

Spinach Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	0.5 g	0.1	0 g	0 g	0 g
1 US tablespoon	1.5 g	0.3	0 g	0.1 g	0 g
1 US fluid ounce	3 g	0.7	0.1 g	0.1 g	0 g
1/4 US cup	5.9 g	1.4	0.2 g	0.2 g	0 g
1/3 US cup	7.9 g	1.8	0.2 g	0.3 g	0 g
1/2 US cup	11.8 g	2.7	0.3 g	0.4 g	0 g
1 US cup	23.7 g	5.5	0.7 g	0.9 g	0.1 g
1 US pint	47.3 g	10.9	1.4 g	1.7 g	0.2 g
1 US quart	94.6 g	21.8	2.7 g	3.4 g	0.4 g
1 US gallon	378.5 g	87.1	11 g	13.6 g	1.5 g
100 mL	10 g	2.3	0.3 g	0.4 g	0 g
1 liter	100 g	23	2.9 g	3.6 g	0.4 g

Spinach Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	23 kcal	23 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Spinach Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	2.9 g	12.61 g/100 kcal	5.8%
Carbs	3.6 g	15.65 g/100 kcal	1.3%
Fat	0.4 g	1.74 g/100 kcal	0.5%
Sodium	79 mg	343.48 mg/100 kcal	3.4%
Potassium	558 mg	2426.09 mg/100 kcal	11.9%

Spinach Dietary Profile

Spinach is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Spinach Benefit Signals

Potassium support: Provides 558 mg potassium per 100 g. Basis: potassium >= 300 mg per 100 g.
Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Spinach Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	3 g	50 g	6%	Starter contribution
Sodium	79 mg	2300 mg	3%	Low limit contribution
Potassium	558 mg	4700 mg	12%	Starter contribution

Smart Calories Substitutes for Spinach

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Lentils	7 g	Vegetable	-1.3 g	+0 kcal	-79 mg
Lentils	20 g	Vegetable	-1.1 g	+0 kcal	-79 mg
Chickpeas	14 g	Vegetable	-1.7 g	+0 kcal	-79 mg
Black beans	17 g	Vegetable	-1.5 g	+0 kcal	-9 mg
Potato	29 g	Vegetable	-2.3 g	+0 kcal	-79 mg
Sweet potato	27 g	Vegetable	-2.5 g	+0 kcal	-79 mg

Spinach Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	79 mg sodium
askClinician	kidney caution	High-potassium foods may need clinician guidance for kidney disease or potassium-restricted diets.	558 mg potassium

Real-World Spinach Serving Sizes

Small weighed portion (~75g): 17.3 kcal calories. Useful when checking a smaller weighed serving.
Standard 100g reference (~100g): 23 kcal calories. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 34.5 kcal calories. Useful for larger weighed servings and meal-prep portions.

Common Spinach Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Spinach, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Spinach Calories — Frequently Asked Questions

How much calories is in 100g of Spinach? 100g of Spinach contains 23 kcal of calories (USDA FoodData Central).

How much calories is in 1 cup of Spinach? One US cup of spinach weighs approximately 24g (density: 100 kg/m³). That serving contains 5.5 kcal of calories — computed as 24g ÷ 100 × 23.

How many grams of Spinach do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Spinach, you need approximately 2174g — calculated as (500 ÷ 23) × 100 = 2174g.

Is Spinach high in calories? Spinach is low in calories at 23 kcal per 100g. If you're targeting this nutrient, Spinach alone is unlikely to be sufficient.

How efficient is Spinach as a source of calories per calorie? Spinach provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Spinach calories calculator use? The calculator uses calories = weight in grams / 100 x 23 kcal. For example, 100g of Spinach gives 23 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Spinach a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Spinach is a modest contributor — with 23 kcal of calories per 100g. For best results, combine Spinach with other foods to hit your daily macro targets.

How reliable is the source data for Spinach? Spinach uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

Should I measure Spinach raw or cooked? Spinach should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.

Are there any cautions for Spinach? Spinach has no major allergen flag in this source record. For allergies, kidney disease, pregnancy, diabetes, or prescribed diets, use the condition-aware notes as educational context and confirm with a clinician.

How to Calculate Spinach Calories

Weigh raw. Place your spinach on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows calories content for your exact portion.
Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Spinach Density Explained

Spinach is very light (100 kg/m³ — about 0.1× the density of water), so a 1-cup measure holds only ~24 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Spinach.

Spinach Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Calories in 100g Spinach = 23 kcal | Nutrition

100g of Spinach, raw contains 23 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

calories

23kcal

3.53 oz•3% sodium

Portion: 100gFood fit: 60/100

Serving reality: 3.53 oz, 4.23 cups.

Best benefits

Potassium source: Can contribute meaningful potassium for users without potassium restrictions.

Low sodium base: Good base food when sauces, seasoning, and packaged sides are controlled.

Calorie-light volume: Useful when users want more plate volume without many calories.

Full micronutrients and nutritional profile

calories

23kcal

protein

2.9g

carbs

3.6g

fat

0.4g

sodium

79mg

potassium

560mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 5 kcal/cup

Calories in 100g Spinach Calculator

Result

100g Spinach Calories

23 kcal calories

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Calories target to food amount

100 g (3.53 oz, 4.23 cups)

Reverse math uses 23 kcal calories per 100 g from USDA FoodData Central reference.

Spinach Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	11.5	1.5 g	1.8 g	0.2 g
75 g	75 g	17.3	2.2 g	2.7 g	0.3 g
100 g	100 g	23	2.9 g	3.6 g	0.4 g
150 g	150 g	34.5	4.4 g	5.4 g	0.6 g
200 g	200 g	46	5.8 g	7.2 g	0.8 g
250 g	250 g	57.5	7.3 g	9 g	1 g

Spinach Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small weighed portion	75 g	17	2.2 g	2.7 g	0.3 g
Standard 100g reference	100 g	23	2.9 g	3.6 g	0.4 g
Large weighed portion	150 g	35	4.4 g	5.4 g	0.6 g

Spinach Calories Range Around 100g

Serving	Gram Equivalent	Calories	Calories
50 g	50 g	12	12
75 g	75 g	17	17
100 g	100 g	23	23
150 g	150 g	35	35
200 g	200 g	46	46
250 g	250 g	58	58

Spinach Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	0.5 g	0.1	0 g	0 g	0 g
1 US tablespoon	1.5 g	0.3	0 g	0.1 g	0 g
1 US fluid ounce	3 g	0.7	0.1 g	0.1 g	0 g
1/4 US cup	5.9 g	1.4	0.2 g	0.2 g	0 g
1/3 US cup	7.9 g	1.8	0.2 g	0.3 g	0 g
1/2 US cup	11.8 g	2.7	0.3 g	0.4 g	0 g
1 US cup	23.7 g	5.5	0.7 g	0.9 g	0.1 g
1 US pint	47.3 g	10.9	1.4 g	1.7 g	0.2 g
1 US quart	94.6 g	21.8	2.7 g	3.4 g	0.4 g
1 US gallon	378.5 g	87.1	11 g	13.6 g	1.5 g
100 mL	10 g	2.3	0.3 g	0.4 g	0 g
1 liter	100 g	23	2.9 g	3.6 g	0.4 g

Spinach Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	23 kcal	23 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Spinach Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	2.9 g	12.61 g/100 kcal	5.8%
Carbs	3.6 g	15.65 g/100 kcal	1.3%
Fat	0.4 g	1.74 g/100 kcal	0.5%
Sodium	79 mg	343.48 mg/100 kcal	3.4%
Potassium	558 mg	2426.09 mg/100 kcal	11.9%

Spinach Dietary Profile

Spinach is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Spinach Benefit Signals

Potassium support: Provides 558 mg potassium per 100 g. Basis: potassium >= 300 mg per 100 g.
Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Spinach Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	3 g	50 g	6%	Starter contribution
Sodium	79 mg	2300 mg	3%	Low limit contribution
Potassium	558 mg	4700 mg	12%	Starter contribution

Smart Calories Substitutes for Spinach

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Lentils	7 g	Vegetable	-1.3 g	+0 kcal	-79 mg
Lentils	20 g	Vegetable	-1.1 g	+0 kcal	-79 mg
Chickpeas	14 g	Vegetable	-1.7 g	+0 kcal	-79 mg
Black beans	17 g	Vegetable	-1.5 g	+0 kcal	-9 mg
Potato	29 g	Vegetable	-2.3 g	+0 kcal	-79 mg
Sweet potato	27 g	Vegetable	-2.5 g	+0 kcal	-79 mg

Spinach Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	79 mg sodium
askClinician	kidney caution	High-potassium foods may need clinician guidance for kidney disease or potassium-restricted diets.	558 mg potassium

Real-World Spinach Serving Sizes

Small weighed portion (~75g): 17.3 kcal calories. Useful when checking a smaller weighed serving.
Standard 100g reference (~100g): 23 kcal calories. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 34.5 kcal calories. Useful for larger weighed servings and meal-prep portions.

Common Spinach Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Spinach, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Spinach Calories — Frequently Asked Questions

How much calories is in 100g of Spinach? 100g of Spinach contains 23 kcal of calories (USDA FoodData Central).

How much calories is in 1 cup of Spinach? One US cup of spinach weighs approximately 24g (density: 100 kg/m³). That serving contains 5.5 kcal of calories — computed as 24g ÷ 100 × 23.

How many grams of Spinach do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Spinach, you need approximately 2174g — calculated as (500 ÷ 23) × 100 = 2174g.

Is Spinach high in calories? Spinach is low in calories at 23 kcal per 100g. If you're targeting this nutrient, Spinach alone is unlikely to be sufficient.

How to Calculate Spinach Calories

Weigh raw. Place your spinach on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows calories content for your exact portion.
Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Spinach Density Explained

Spinach is very light (100 kg/m³ — about 0.1× the density of water), so a 1-cup measure holds only ~24 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Spinach.

Spinach Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Calories in 100g Spinach = 23 kcal | Nutrition

Calories in 100g Spinach Calculator

Result

Reverse Calculation

Spinach Macros by Serving Size

Spinach Macros by Common Serving

Spinach Calories Range Around 100g

Spinach Macros by Volume Measure

Spinach Prep-State Logging Check

Spinach Nutrient Efficiency Per Calorie

Spinach Dietary Profile

Spinach Benefit Signals

Spinach Daily Nutrient Coverage

Smart Calories Substitutes for Spinach

Spinach Condition-Aware Nutrition Notes

Real-World Spinach Serving Sizes

Common Spinach Measurement Mistakes

Spinach Calories — Frequently Asked Questions

How to Calculate Spinach Calories

Compare Spinach Calories to Similar Foods

More Spinach Nutrition Pages

Why Volume ≠ Weight: Spinach Density Explained

Spinach Page Quality Signals

Data Sources & Methodology

Calories in 100g Spinach = 23 kcal | Nutrition

Calories in 100g Spinach Calculator

Result

Reverse Calculation

Spinach Macros by Serving Size

Spinach Macros by Common Serving

Spinach Calories Range Around 100g

Spinach Macros by Volume Measure

Spinach Prep-State Logging Check

Spinach Nutrient Efficiency Per Calorie

Spinach Dietary Profile

Spinach Benefit Signals

Spinach Daily Nutrient Coverage

Smart Calories Substitutes for Spinach

Spinach Condition-Aware Nutrition Notes

Real-World Spinach Serving Sizes

Common Spinach Measurement Mistakes

Spinach Calories — Frequently Asked Questions

How to Calculate Spinach Calories

Compare Spinach Calories to Similar Foods

More Spinach Nutrition Pages

Why Volume ≠ Weight: Spinach Density Explained

Spinach Page Quality Signals

Data Sources & Methodology