Spinach calories
Spinach gives 23 kcal per 100 g. A typical 30 g serving is about 7 kcal, so it's easy to fit into almost any day.
A serving covers about 0% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 6 to 8 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| kcal | 23 | 7 |
| Protein, g | 2.9 | 0.9 |
| Fat, g | 0.4 | 0.1 |
| Carbs, g | 3.6 | 1.1 |
| Fiber, g | 2.2 | 0.7 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 15 g | 3 kcal | 3-4 | 110 |
| 1 · 30 g | 7 kcal | 6-8 | 210 |
| 1½ · 45 g | 10 kcal | 9-11 | 320 |
| 2 · 60 g | 14 kcal | 12-15 | 430 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 210 steps, or 2 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Sauerkraut | 19 | 27 kcal / 142 g | 0.9 g |
| Asparagus | 20 | 27 kcal / 134 g | 2.2 g |
| Mushrooms | 22 | 15 kcal / 70 g | 3.1 g |
| Spinach | 23 | 7 kcal / 30 g | 2.9 g |
| Bell pepper | 24 | 29 kcal / 119 g | 1.0 g |
| Cabbage | 25 | 22 kcal / 89 g | 1.3 g |
| Cauliflower | 25 | 27 kcal / 107 g | 1.9 g |
| Eggplant | 25 | 20 kcal / 82 g | 1.0 g |
| Pumpkin | 26 | 30 kcal / 116 g | 1.0 g |
Lightest in this group per 100 g: Sauerkraut.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 168462 (Spinach, raw).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in spinach?
Spinach has about 23 kcal per 100 g. A typical 30 g serving is about 7 kcal, and realistically anywhere from 6 to 8 kcal depending on the recipe and portion.
How much protein is in spinach?
2.9 g of protein per 100 g, or about 0.9 g in a 30 g serving.
Your plate isn't a lab sample
Snap your own spinach and Kalorea estimates what's actually on your plate, with a range and macros.