Spinach nutrition facts
Vegetables · Raw · per 100 g
Spinach (raw) contains 23 kcal per 100 g, with 2.9 g protein, 3.6 g carbohydrate (of which 0.4 g sugar), 0.4 g fat and 2.2 g fiber. That works out to about 12.6 g of protein per 100 kcal, and its energy density is very low (under 60 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 23 kcal |
| Protein | 2.9 g |
| Carbohydrate | 3.6 g |
| Fat | 0.4 g |
| Fiber | 2.2 g |
| Sugar | 0.4 g |
| Potassium | 558 mg |
| Iron | 2.7 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: spinach is very low (under 60 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 12.6 g/100 kcal. Fiber (2.2 g per 100 g) supports digestion and satiety, while the sugar figure (0.4 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of spinach?
100 g of spinach (raw) contains about 23 kcal, with 2.9 g protein, 3.6 g carbohydrate and 0.4 g fat, per USDA FoodData Central.
How much protein is in spinach?
Spinach provides 2.9 g of protein per 100 g — roughly 12.6 g of protein per 100 kcal.
Is spinach high or low in calories?
At 23 kcal per 100 g, spinach has very low (under 60 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 168462), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14