Spinach nutrition facts
1 cup of raw spinach (30 g) has 7 calories and 0.9 g of protein. It's an excellent source of vitamin K, and a good source of vitamin A, folate and manganese.
Per 1 cup of raw spinach (30 g)
- Calories
- 7
- Protein
- 0.9 g
- Carbs
- 1.1 g
- Fat
- 0.1 g
What it gives you
Share of the Daily Value in 1 cup of raw spinach.
- 121% Vitamin K
- 16% Vitamin A
- 15% Folate
- 12% Manganese
How Alma members eat it
Alma members most often log 1 cup at a time. The foods most often logged in the same meal are eggs, cucumber and avocado (14% of meals with spinach include eggs).
From Alma members' food logs over the last 180 days. Shares only, from at least 50 members.
Full nutrition
| Nutrient | 30 g | % DV | 100 g |
|---|---|---|---|
| Calories | 7 | 23 | |
| Protein | 0.9 g | 2.9 g | |
| Carbs | 1.1 g | 3.6 g | |
| Fat | 0.1 g | 0.4 g | |
| Fiber | 0.7 g | 2% | 2.2 g |
| Potassium | 167 mg | 4% | 558 mg |
| Calcium | 30 mg | 2% | 99 mg |
| Iron | 0.8 mg | 5% | 2.7 mg |
| Magnesium | 24 mg | 6% | 79 mg |
| Zinc | 0.2 mg | 1% | 0.5 mg |
| Phosphorus | 15 mg | 1% | 49 mg |
| Vitamin C | 8.4 mg | 9% | 28 mg |
| Vitamin A | 141 mcg | 16% | 469 mcg |
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin E | 0.6 mg | 4% | 2 mg |
| Vitamin K | 145 mcg | 121% | 483 mcg |
| Thiamin (B1) | 0 mg | 2% | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 4% | 0.2 mg |
| Niacin (B3) | 0.2 mg | 1% | 0.7 mg |
| Vitamin B6 | 0.1 mg | 3% | 0.2 mg |
| Folate | 58 mcg | 15% | 194 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Selenium | 0.3 mcg | 1% | 1 mcg |
| Copper | 39 mcg | 4% | 130 mcg |
| Manganese | 0.3 mg | 12% | 0.9 mg |
| Omega-3 | 0 mg | 0 mg | |
| Saturated fat | 0 g | 0% | 0.1 g |
| Sodium | 24 mg | 1% | 79 mg |
| Cholesterol | 0 mg | 0% | 0 mg |
| Total sugars | 0.1 g | 0.4 g |
Source: USDA FoodData Central #168462, Spinach, raw. Daily Values are the FDA label values for adults.
Questions
How many calories are in spinach?
1 cup of raw spinach (30 g) has 7 calories. 100 g has 23 calories.
How much protein is in spinach?
1 cup of raw spinach has 0.9 g of protein, 2% of the 50 g Daily Value. 100 g has 2.9 g.
Is spinach healthy?
1 cup of raw spinach is an excellent source of vitamin K, and a good source of vitamin A, folate and manganese. How it fits depends on the rest of your day.
How do people usually eat spinach?
Alma members most often log 1 cup at a time. The foods most often logged in the same meal are eggs, cucumber and avocado (14% of meals with spinach include eggs).
More foods
Log spinach in Alma
Snap, say or type what you eat. Alma tracks the nutrients behind it.