🥬 vegetable
Calories in Spinach
7kcal
Per 1 cup raw (30g)
Protein
0.9g
Carbs
1.1g
Fat
0.1g
AskCalories
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Fresh spinach — leafy green, iron and folate dense.
Cooks down dramatically — 1 lb raw becomes 1 cup cooked. Nearly free in calorie terms.
Best for
- volume eating — 23 kcal / 100g keeps plates big
- fiber and micronutrient gaps on high-protein diets
Watch out
- drowning produce in creamy dressings you did not log
- dried fruit or juice versions if you meant fresh
How to log it
Log the form you eat (raw, cooked, juiced). 1 cup raw (~30g) is the practical unit in the app.
Where it fits the day
Almost always fits as the volume layer. If fat/sauce is the real meal, log that honestly.
Cooked, grilled, fried & breaded
Raw or steamed spinach stays close to the page numbers. Oil and creamy dressings are where calories hide — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Raw / steamed | ~23 | Matches the page numbers |
| Sautéed in oil | ~41–81 | Oil, not the vegetable, drives the jump |
| Creamy / dressed | ~58–115 | Log the dressing if it is the real meal |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup raw (30g) | 7 | 0.9g | 1.1g | 0.1g |
| 1 cup cooked (180g) | 41 | 5.2g | 6.5g | 0.7g |
Per 100g: 23 kcal · 2.9g P · 3.6g C · 0.4g F · 2.2g fiber