Vegetables
Spinach nutrition facts
A 1 undetermined cup (180 g) serving of spinach provides 41 calories, 5 g protein, 7 g carbohydrate, and 0 g fat — about 41% of its calories from protein, 51% from carbohydrate, and 8% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (180 g)
- Vitamin C
- 17.6 mg
- Vitamin A (RAE)
- 943 mcg
- Vitamin E
- 3.74 mg
- Vitamin K
- 888 mcg
- Thiamin (B1)
- 0.17 mg
- Riboflavin (B2)
- 0.42 mg
- Niacin (B3)
- 0.88 mg
- Vitamin B6
- 0.44 mg
- Folate (DFE)
- 263 mcg
- Magnesium
- 157 mg
- Phosphorus
- 101 mg
- Zinc
- 1.37 mg
- Copper
- 0.31 mg
- Manganese
- 1.68 mg
- Selenium
- 2.70 mcg
Nutrition highlights
Per 1 undetermined cup (180 g), spinach is an excellent source of Vitamin K, Vitamin A, Manganese, Folate, Magnesium, Iron, Copper, Riboflavin, Vitamin B6, Vitamin E, and Vitamin C and a good source of Calcium, Potassium, Dietary Fiber, Thiamin, Zinc, and Protein.
Relatively high in Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup (180 g) serving.
Key metrics
Nutrient density
Per 100 kcal, spinach delivers about 37% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin A than 97% of foods · 93% of vegetables
- More iron than 90% of foods · 100% of vegetables
- More calcium than 88% of foods · 93% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to spinach by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in spinach?
- A 1 undetermined cup (180 g) serving of spinach has about 41 calories. Per 100 g, it has 23 calories — a very low calorie density.
- How much protein is in spinach?
- Spinach provides about 5 g of protein per 1 undetermined cup (180 g) serving, which is 11% of the Daily Value — a good source.
- What are the macros in spinach?
- Per serving, spinach has roughly 5 g protein, 7 g carbohydrate, and 0 g fat. By calories, that is 41% protein, 51% carbohydrate, and 8% fat.
- Is spinach high in protein?
- Spinach has a protein density of about 12.9 g per 100 kcal, and 41% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in spinach?
- Per 1 undetermined cup (180 g), spinach is a notable source of Vitamin K, Vitamin A, Manganese, Folate, Magnesium, and Iron. The label above lists the full micronutrient profile with % Daily Values.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170531 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Spinach Nutrition Facts.” https://www.nutrifactshub.com/foods/spinach