Spinach: Calories, Nutrition Facts, and Health Benefits (2026)

Spinach is low in calories, with just 7 calories per 1 cup raw (30 g). It contains 0.7 g of fiber and provides 8.4 mg of vitamin C, which is 9% of the daily value. Additionally, it is rich in vitamin K and vitamin A.

This page explores the nutritional profile of spinach, focusing on its benefits and how it fits into various dietary goals. We will examine the nutrition facts per 1 cup raw and per 100 g, along with its impact on blood sugar levels.

Spinach Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in spinach. Each serving offers a variety of vitamins and minerals essential for overall health.

Values are for 1 cup raw (30 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	7	23	0%
Protein	0.9 g	2.9 g	2%
Carbohydrates	1.1 g	3.6 g	0%
Fiber	0.7 g	2.2 g	2%
Sugar	0.1 g	0.4 g	-
Fat	0.1 g	0.4 g	0%
Vitamin C	8.4 mg	28.1 mg	9%
Potassium	167 mg	558 mg	4%
Vitamin K	144.9 mcg	483.0 mcg	121%
Vitamin A	141 mcg	469 mcg	16%
Folate	58 mcg	194 mcg	15%
Iron	0.81 mg	2.71 mg	5%

About 49% of spinach calories come from carbohydrates, 39% from protein and 12% from fat.

Spinach by Health Goal

The by-goal ratings provide insight into how spinach aligns with common dietary objectives. This section highlights its suitability for various health-focused plans.

Goal	Rating	Why
Weight loss	Excellent	7 calories per serving with 0.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 8.4 mg vitamin C (9% DV)
Digestion	Fair	0.7 g fiber per serving supports regularity
Heart health	Good	Potassium (167 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.9 g); best as a vitamin-rich choice, not a protein source

Spinach and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Spinach has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Spinach Compares to Other Vegetables

The comparison table illustrates how spinach stacks up against other vegetables. This helps to contextualize its nutritional benefits within a broader dietary framework.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Spinach	23	0.4	2.2	28.1
Kale	49	2.3	3.6	120.0
Swiss Chard	19	1.1	1.6	30.0
Arugula	25	2.0	1.6	15.0

Spinach Myths, Checked

Spinach is the best source of iron , Misleading. Spinach has iron, but oxalates limit absorption to a few percent; pair it with vitamin C.

Cooked spinach loses all its nutrients , Misleading. Cooking reduces vitamin C but concentrates the leaves and frees some minerals.

How to Track Spinach

Vegetable portions and cooking method both change the numbers, so the same spinach can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log spinach accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of spinach?

One cup of raw spinach (30 g) contains 7 calories, making it a low-calorie food choice for those monitoring their intake.

Is spinach good for weight loss?

Spinach can be beneficial for weight loss due to its low calorie count and high fiber content, which aids in satiety. It has 0.7 g of fiber per cup.

Can people with diabetes eat spinach?

Yes, people with diabetes can eat spinach, as it has a low glycemic index of about 15 and a glycemic load of about 1.

How much iron is in spinach?

Spinach contains 0.81 mg of iron per 1 cup raw serving, contributing to daily iron intake, although it is non-heme iron, which is less readily absorbed.

Is spinach high in sugar?

Spinach is low in sugar, with only 0.1 g of sugar per serving, making it a suitable choice for those looking to reduce sugar intake.

Is the iron in spinach well absorbed?

The iron in spinach is not as well absorbed as heme iron found in animal products, but pairing it with vitamin C-rich foods can enhance absorption.

Key Takeaways

• Spinach has only 7 calories per 1 cup raw.
• It provides 0.7 g of fiber, aiding digestion.
• Spinach is rich in vitamin K, with 144.9 mcg per serving.
• It contains 8.4 mg of vitamin C, contributing to immune health.
• Spinach has a low glycemic index of about 15.
• It offers 0.81 mg of iron, important for blood health.