Spinach
Spinach, cooked
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 19 kcal |
| Protein | 1.8 g |
| Fat | 0.3 g |
| Carbs | 1.9 g |
Spinach is a leafy green vegetable commonly eaten raw in salads or cooked in soups, stir-fries, pasta dishes and curries, where it wilts down considerably in volume. Per 100 g, raw spinach provides just 23 kcal, 2.8 g of protein, 0.5 g of fat, 3.2 g of carbohydrates and 2.2 g of dietary fibre, with very little sugar (0.4 g). It is a notable source of potassium (460 mg per 100 g), calcium (129 mg) and magnesium (63 mg), alongside substantial amounts of vitamin A (469 mcg), vitamin K (394 mcg) and folate (170 mcg). No glycemic index value is established for spinach, reflecting its minimal carbohydrate content. It is compatible with vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in spinach?
Raw spinach contains 23 kcal per 100 g, making it one of the lower-calorie vegetables available. A typical large handful used in a salad weighs around 30 g, which comes to roughly 7 kcal.
How much vitamin K is in spinach?
Raw spinach contains 394 mcg of vitamin K per 100 g, which is an exceptionally high amount relative to most common vegetables. Even a small 50 g serving delivers around 197 mcg.
Is spinach keto-friendly?
Yes, spinach is well suited to a keto diet. With only 3.2 g of carbohydrates and 2.2 g of fibre per 100 g, its net carbohydrate content is very low, making it easy to include without affecting carb limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 19.0 kcal |
| Protein | 1.8 g |
| Fat | 0.30 g |
| Carbs | 1.9 g |
| Sugars | 1.4 g |
| Fiber | 3.1 g |
| Starch | 0.20 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.010 g |
| Monounsaturated | 0.010 g |
| Polyunsaturated | 0.010 g |
| Omega-3 | 0.030 g |
| Omega-6 | 0.020 g |
| Minerals | Amount |
|---|---|
| Calcium | 93.0 mg |
| Iron | 0.39 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 30.0 mg |
| Potassium | 213 mg |
| Sodium | 12.0 mg |
| Zinc | 0.40 mg |
| Copper | 0.060 mg |
| Manganese | 0.20 mg |
| Selenium | 1.0 mcg |
| Iodine | 2.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 77.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 8.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.7 mg |
| Vitamin K | 38.1 mcg |
| Thiamin (B1) | 0.060 mg |
| Riboflavin (B2) | 0.050 mg |
| Niacin (B3) | 0.26 mg |
| Pantothenic acid (B5) | 0.15 mg |
| Vitamin B6 | 0.090 mg |
| Folate (B9) | 47.0 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Spinach
Raw spinach (23 kcal), Dried spinach (211 kcal).
