Vegetables

How many calories in Spinach (raw)?

Leafy greens add volume and micronutrients with very few calories.

Per 100 g

23 kcal

1 cup raw

7 kcal

(30 g)

Protein	Carbs	Fat
2.9 g / 100g	3.6 g / 100g	0.4 g / 100g

In numbers

Where the calories come from

Protein 39% · Carbs 49% · Fat 12%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup raw (30 g, 7 kcal) is 0% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup raw takes about 2 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Spinach (raw) is number 2 of 6 by calories per 100 g, lowest first. The similar foods average 76 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Savory Sautéed Spinach	23	3 g
Spinach (raw)	23	2.9 g
Beet Greens Stir-Fry	35	2.5 g
Roasted Sweet Potato Wedges	90	2 g
Zesty Lime Chili Corn	110	3 g
Sriracha Lime Brussels Sprouts	120	3 g

Nutrition data updated June 12, 2026.

9/10

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