Spinach Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup raw (30g) of spinach contains 7 calories, 0.9g protein, 1.1g carbs, and 0.1g fat. Spinach is a good source of vitamin a, folate, vitamin k.

How Many Calories Are in Spinach?

One cup raw (30g) of spinach contains 7 calories. Here’s the complete nutrition breakdown:

Spinach Nutrition Facts

Is Spinach Good for You?

Yes, spinach is exceptionally nutritious for overall health. One cup of raw spinach provides 121% of your daily vitamin K for bone health, 16% of vitamin A for vision, and 15% of folate for cellular function—all in just 7 calories, making it ideal for weight loss and disease prevention.

Key Health Benefits of Spinach

• Supports Bone Health: Spinach contains 144.9 mcg of vitamin K per cup—121% of the daily value—which is essential for bone mineralization and cardiovascular health according to nutrition science consensus.

• Low-Calorie, High-Nutrient Density: At just 7 calories per raw cup, spinach delivers substantial micronutrients including iron (5% DV), magnesium (6% DV), and potassium (4% DV), making it ideal for weight management without nutrient compromise.

• Rich in Antioxidants and Anti-Inflammatory Compounds: Spinach’s vitamin C (9% DV) and high levels of polyphenols and carotenoids support immune function and reduce inflammation, benefiting heart health and metabolic wellness.

• Supports Cellular Function and DNA Health: Folate content (58.2 mcg, 15% DV) is critical for DNA synthesis and repair, making spinach especially important for pregnant women and those supporting cellular turnover.

• Gut-Friendly with Minimal Impact on Blood Sugar: Spinach’s low glycemic index (15) and modest carbohydrate content (1.1g per cup) make it an excellent choice for stable energy and digestive health without spiking blood glucose.

Spinach vs Kale

Both spinach and kale are nutrient powerhouses, but they have distinct nutritional profiles. Kale is slightly higher in calories and protein, while spinach contains more folate and a comparable amount of vitamin K. Here’s how they compare per one cup raw:

Both leafy greens offer excellent nutritional value; choose based on taste preference and how you plan to prepare them. Spinach’s delicate texture works well raw in salads, while kale’s heartier leaves hold up better to cooking and massaging.

Frequently Asked Questions

How many calories are in spinach?

One cup of raw spinach contains just 7 calories, making it one of the lowest-calorie vegetables and an excellent choice for calorie-conscious diets and weight loss.

Is spinach good for weight loss?

Yes, spinach is excellent for weight loss because it’s extremely low in calories (7 per cup) while being high in fiber and micronutrients, helping you feel full while maintaining a calorie deficit.

Does spinach have oxalates?

Yes, spinach contains oxalates, which can reduce calcium absorption and may contribute to kidney stone formation in susceptible individuals; cooking spinach reduces oxalate content and is recommended for those at risk.

Can you eat raw spinach every day?

Yes, eating raw spinach daily is safe and beneficial for most people; however, those with kidney disease or at risk for kidney stones should moderate intake due to oxalate content and consult a healthcare provider.

Is spinach keto-friendly?

Yes, spinach is very keto-friendly with only 1.1g of carbohydrates per cup and virtually no net carbs when fiber is subtracted, making it an ideal leafy green for ketogenic diets.

How to Track Spinach Nutrition with Gram

Gram’s AI food recognition makes it easy to log spinach servings accurately—simply photograph your meal and the app instantly identifies portion sizes and calculates detailed nutrient breakdowns. Track how spinach contributes to your daily vitamin K, folate, and iron intake over time, helping you optimize your nutrition for specific health goals like bone health or weight management.

Nutrition data sourced from USDA FoodData Central. Track spinach and thousands of other foods with the Gram app.