How many calories are in cooked spinach?
Cooked spinach (1 cup, 180 g) has 41 calories. 100 g has 23 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 40.
Nutrition database · Leafy greens
Cooked Spinach Nutrition Facts
Cooked Spinach nutrition facts from USDA FoodData Central: 41 calories in 1 cup, with 5.3 g protein, 6.8 g carbohydrate and 0.5 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Cooked Spinach Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (180 g)
At a glance
- Calories
- 41
- Protein
- 5.3 g · 11%
- Total carbohydrate
- 6.8 g · 2%
- Total fat
- 0.5 g · 1%
- Dietary fiber
- 4.3 g · 15%
- Total sugars
- 0.8 g · 0%
- Sodium
- 126 mg · 5%
Opens the free label generator with this amount of cooked spinach already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 41 | 23 | |
| Total fat | 0.5 g | 1% | 0.26 g |
| Saturated fat | 0.1 g | 0% | 0.04 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.2 g | 0.11 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 126 mg | 5% | 70 mg |
| Total carbohydrate | 6.8 g | 2% | 3.75 g |
| Dietary fiber | 4.3 g | 15% | 2.4 g |
| Total sugars | 0.8 g | 0.43 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 5.3 g | 2.97 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 943 mcg | 105% | 524 mcg |
| Vitamin C | 18 mg | 20% | 9.8 mg |
| Vitamin E | 3.7 mg | 25% | 2.08 mg |
| Vitamin K | 888 mcg | 740% | 494 mcg |
| Thiamin (B1) | 0.17 mg | 14% | 0.1 mg |
| Riboflavin (B2) | 0.42 mg | 33% | 0.24 mg |
| Niacin (B3) | 0.88 mg | 6% | 0.49 mg |
| Vitamin B6 | 0.44 mg | 26% | 0.24 mg |
| Folate (DFE) | 263 mcg | 66% | 146 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 35 mg | 6% | 19.7 mg |
| Minerals | |||
| Calcium | 245 mg | 19% | 136 mg |
| Iron | 6.4 mg | 36% | 3.57 mg |
| Potassium | 839 mg | 18% | 466 mg |
| Magnesium | 157 mg | 37% | 87 mg |
| Phosphorus | 101 mg | 8% | 56 mg |
| Zinc | 1.4 mg | 12% | 0.76 mg |
| Copper | 0.31 mg | 35% | 0.17 mg |
| Manganese | 1.7 mg | 73% | 0.94 mg |
| Selenium | 2.7 mcg | 5% | 1.5 mcg |
| Other | |||
| Water | 164.2 g | 91.2 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Cooked Spinach nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 180 g | 41 | 6.8 g | 5.3 g | 0.5 g | 4.3 g | 0.8 g |
| 100 g | 100 g | 23 | 3.8 g | 3 g | 0.3 g | 2.4 g | 0.4 g |
| 1 oz | 28.4 g | 7 | 1.1 g | 0.8 g | 0.1 g | 0.7 g | 0.1 g |
How much vitamin K is in cooked spinach?
Cooked spinach (1 cup, 180 g) has 888 mcg of vitamin K, 740% of the Daily Value. 100 g has 494 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin A is in cooked spinach?
Cooked spinach (1 cup, 180 g) has 943 mcg of vitamin A, 105% of the Daily Value. 100 g has 524 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Cooked Spinach nutrition per 100 grams
100 g of cooked spinach has 23 calories, 2.97 g protein, 3.75 g carbohydrate, 2.4 g fiber, 0.43 g sugars and 0.26 g fat.
Where the calories in cooked spinach come from
About 51% of the calories in cooked spinach come from carbohydrate, 8% from fat and 41% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Cooked Spinach nutrition label for Canada, the EU and the UK
The same serving of cooked spinach, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (180g) / pour 1 cup (180g)
Calories
40
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 125 mg | 5 % |
| Carbohydrate / Glucides | 7 g | 2 % |
| Fibre / Fibres | 4 g | 15 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 5 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 245 mg | 19 % |
| Iron / Fer | 6 mg | 36 % |
| Potassium | 839 mg | 25 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 96 kJ / 23 kcal |
| Fat | 0.3 g |
| of which saturates | 0.0 g |
| Carbohydrate | 3.8 g |
| of which sugars | 0.4 g |
| Protein | 3.0 g |
| Salt | 0.2 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 180g | %RI* | |
|---|---|---|---|
| Energy | 96 kJ 23 kcal |
173 kJ 41 kcal |
2.1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 3.8g | 6.8g | 2.6% |
| of which sugars | 0 gg | 0.8g | <1% |
| Fibre | 2.4g | 4.3g | - |
| Protein | 3.0g | 5.3g | 11% |
| Salt | 0.18g | 0.32g | 5.3% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about cooked spinach
How many calories are in cooked spinach?
Cooked spinach (1 cup, 180 g) has 41 calories. 100 g has 23 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 40.
What is a serving of cooked spinach?
This page defaults to 1 cup (180 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for cooked spinach.
Can I use cooked spinach in a Nutrition Facts label calculation?
Yes. Open the generator with cooked spinach added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Cooked Spinach compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Cooked SpinachSpinach, cooked, boiled, drained, without salt | 23 | 2.97 g | 0.26 g | 3.75 g |
| SpinachSpinach, raw | 23 | 2.86 g | 0.39 g | 3.63 g |
| Frozen SpinachSpinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 29 | 3.63 g | 0.57 g | 4.21 g |
Related foods
Often compared or used with cooked spinach
- Arugula3 cal per 1/2 cup
- Kale7 cal per 1 cup
- Romaine Lettuce8 cal per 1 cup shredded
- Beet Greens8 cal per 1 cup
- Mustard Greens15 cal per 1 cup, chopped
More in Leafy greens
- Butter Lettuce7 cal per 1 cup, shredded or chopped
- Collard Greens12 cal per 1 cup, chopped
- Cooked Collard Greens63 cal per 1 cup, chopped
- Cooked Kale42 cal per 1 cup
- Endive4 cal per 1/2 cup, chopped
- Green Leaf Lettuce5 cal per 1 cup shredded
- Iceberg Lettuce10 cal per 1 cup shredded
- Radicchio9 cal per 1 cup, shredded
Tools and guides for labeling cooked spinach
If you make and sell a product that contains cooked spinach, these free tools cover the next steps.
- Nutrition Facts label generatorAdd cooked spinach and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare cooked spinach with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168463: "Spinach, cooked, boiled, drained, without salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with cooked spinach
Add cooked spinach and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.