A leafy green loaded with iron and essential minerals. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 cup raw weighs approximately 30g.
That means one serving contains 7 calories,
0.9g of protein,
and 1.1g of carbs.
23Calories per 100g
2.9gProtein
3.6gCarbs
0.4gFat
Calories in any amount of Spinach
Weigh your portion and type it in. Values scale from the 100g figures above.
7 kcal ·
0.9g protein ·
1.1g carbs ·
0.1g fat
Spinach calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
7 kcal
0.8g
1g
0.1g
50 g
12 kcal
1.5g
1.8g
0.2g
100 g
23 kcal
2.9g
3.6g
0.4g
1 serving: 1 cup raw (30 g)
7 kcal
0.9g
1.1g
0.1g
150 g
35 kcal
4.4g
5.4g
0.6g
200 g
46 kcal
5.8g
7.2g
0.8g
250 g
58 kcal
7.3g
9g
1g
300 g
69 kcal
8.7g
10.8g
1.2g
500 g
115 kcal
14.5g
18g
2g
1 lb
104 kcal
13.2g
16.3g
1.8g
Spinach Micronutrients (100g)
Dietary Fiber2.2 g
Total Sugars0.4 g
Net Carbs (Total Carbs - Fiber)1.4 g
Frequently Asked Questions
Is Spinach good for weight loss?
With 23 calories per 100g, Spinach can absolutely be part of a healthy diet.
Because it contains 2.2g of dietary fiber and 2.9g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Spinach on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Spinach has
1.4g of net carbs (3.6g total minus 2.2g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Spinach have high protein?
Providing 2.9g of protein per 100g, Spinach is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.
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