Calories in Spinach
100 g of Spinach has about 23 calories. At the reference weight of 30 g, that is about 7 calories. Enter the amount you actually eat to calculate your portion.
Calories per 100 g
23 kcal
calories per 100 g
- Protein
- 2.9 g
- Fat
- 0.4 g
- Carbs
- 3.6 g
These are reference values. Ingredients and preparation can change the result.
Macros in SpinachCalculate calories for your portion
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In your portion
7 kcal
- Protein
- 0.9 g
- Fat
- 0.1 g
- Carbs
- 1.1 g
How to calculate calories in Spinach
Multiply the calories per 100 g by your portion weight, then divide by 100. For the reference 30 g portion, the calculation is:
23 × 30 ÷ 100 ≈ 7 kcal
Reference portion: cup (30 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Calories by portion size
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 30 g | 7 kcal | 0.9 g | 0.1 g | 1.1 g |
| 50 g | 12 kcal | 1.5 g | 0.2 g | 1.8 g |
| 100 g | 23 kcal | 2.9 g | 0.4 g | 3.6 g |
| 200 g | 46 kcal | 5.8 g | 0.8 g | 7.2 g |
Additional nutrients · 100 g
- Fiber
- 2.4 g
- Sugars
- 0.4 g
Calculate the food you actually eat
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change spinach calories quickly.
FAQ
How many calories are in a 30 g portion of Spinach?
Using this reference entry, 30 g has about 7 calories. The calculator scales the per-100 g value; it does not identify your recipe or brand.
Can I use the same number for any cup, slice or piece?
No. Household measures and individual pieces can have different weights. Use the gram weight of the edible portion, or the serving weight printed on your package.
Is spinach good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Spinach compares
Of the 6 other foods in this table, 1 has fewer calories per 100 g than Spinach and 5 have more.
| Food | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Spinach (this page) | 23 kcal | 2.9 g | 0.4 g | 3.6 g |
| Kale | 35 kcal | 2.9 g | 1.5 g | 4.4 g |
| ZucchiniFewest calories | 17 kcal | 1.2 g | 0.3 g | 3.1 g |
| Eggplant | 25 kcal | 1 g | 0.2 g | 6 g |
| Bell pepper | 31 kcal | 1 g | 0.3 g | 6 g |
| Onion | 40 kcal | 1.1 g | 0.1 g | 9.3 g |
| GarlicMost calories | 149 kcal | 6.4 g | 0.5 g | 33 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026