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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Spinach

A leafy green loaded with iron and essential minerals. Whether your goal is keto, weight loss, or bodybuilding, here is the exact 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.

23 Calories per 100g
2.9g Protein
3.6g Carbs
0.4g Fat

Spinach Micronutrients (100g)

  • Dietary Fiber 2.2 g
  • Total Sugars 0.4 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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