Vegetables

    Calories in Spinach (Raw)

    23 calories per 100g · 2.9g protein · 3.6g carbs · 0.4g fat

    23calories in 100g
    Nutrition Facts
    Serving size 100g
    Calories
    23
    % Daily Value*
    Total Fat 0.4g1%
    Saturated Fat 0.1g1%
    Cholesterol 0mg
    Sodium 79mg3%
    Total Carbohydrate 3.6g1%
    Dietary Fiber 2.2g8%
    Total Sugars 0.4g
    Protein 2.9g
    Vitamin C31%
    Calcium8%
    Iron15%
    Potassium12%

    *The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

    Macro Breakdown

    How Does Spinach (Raw) Fit Your Diet?

    % of 2,000 cal/day1%
    23 cal
    % of 150g protein/day2%
    2.9g protein

    Low calorie - 23 cal/100g makes it easy to fit in any diet.

    Low carb - fits keto, Atkins, and low-carb diets comfortably.

    Macro CalculatorCalorie CalculatorTDEE Calculator

    Compare with Similar Foods

    FoodCal
    Spinach (Raw)you23
    Kale (Raw)49View
    Broccoli34View
    Cauliflower25View
    Asparagus20View

    All values per 100g.

    Burn Off 23 Calories

    How long to burn 100g of Spinach (Raw)

    155 lbs (70 kg)
    100 lbs300 lbs

    Walking

    Casual pace ~5 km/h

    6 min

    at 155 lbs

    Running

    Moderate pace ~9 km/h

    2 min

    at 155 lbs

    Cycling

    Moderate effort ~20 km/h

    3 min

    at 155 lbs

    Estimates based on MET values (ACSM). Actual calorie burn varies with fitness level, terrain, and intensity.Steps Calculator →

    Is Spinach (Raw) Healthy?

    Extremely nutrient-dense - iron, folate, vitamin K, and lutein for eye health.

    23kcal
    Calories / 100g
    2.9g
    Protein / 100g
    2.2g
    Fiber / 100g
    79mg
    Sodium / 100g

    Related Guides

    How to Break a Weight Loss Plateau: Adjusting Your Calories When Progress Stops
    Your deficit stopped working. Here is why weight loss plateaus happen and the three evidence-based strategies to break through them.
    The Difference Between Cutting, Bulking, and Maintenance (And How to Calculate Each)
    Cutting, bulking, and maintenance are the three phases of body composition management. Here is what each one means and the exact calorie targets for each.
    How to Create a Calorie Deficit Without Starving: The Complete Guide
    To lose fat, you need to eat fewer calories than your body burns. That gap is called a calorie deficit. Here is how to create one without starving yourself.
    What Is TDEE and Why It Matters More Than Counting Calories
    Most people count calories but have no idea how many calories their body actually burns. TDEE solves that. Learn the 4 components and how to use yours.
    How to Track Macros: The Beginner's Step-by-Step System
    Knowing your macro targets is step one. Actually hitting them daily is step two. Here is the complete beginner system for tracking macros consistently.
    Creatine Loading vs Maintenance: How Much Should You Take?
    Creatine is the most researched sports supplement in history. Here is the correct dosage for loading and maintenance, based on 30+ years of research.

    Frequently Asked Questions - Spinach (Raw)

    More Vegetables Nutrition Facts

    Broccoli
    34 cal/100g
    P: 2.8g · C: 7g · F: 0.4g
    Kale (Raw)
    49 cal/100g
    P: 4.3g · C: 9g · F: 0.9g
    Sweet Potato (Baked)
    90 cal/100g
    P: 2g · C: 21g · F: 0.1g
    White Potato (Baked)
    93 cal/100g
    P: 2.5g · C: 21g · F: 0.1g
    Carrots (Raw)
    41 cal/100g
    P: 0.9g · C: 10g · F: 0.2g
    Bell Pepper (Red, Raw)
    31 cal/100g
    P: 1g · C: 6g · F: 0.3g
    Tomato (Raw)
    18 cal/100g
    P: 0.9g · C: 3.9g · F: 0.2g
    Cucumber (Raw)
    16 cal/100g
    P: 0.7g · C: 3.6g · F: 0.1g

    Put These Numbers to Work

    Use our free tools to calculate exactly how Spinach (Raw) fits your daily macro targets.

    Macro CalculatorCalorie CalculatorTDEE CalculatorProtein Calculator