Spinach Nutrition Facts
A 100 g serving of spinach contains 23.0 kcal, 3.0g protein (lime), 0.3g fat (pink) and 3.7g carbohydrate (blue). It has no fiber and almost no sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 23.0 | 3.0 g | 0.3 g | 3.7 g | Reference entry |
| With salt | 23.0 | 3.0 g | 0.3 g | 3.7 g | Cooked, boiled, drained, with salt |
| Without salt | 23.0 | 3.0 g | 0.3 g | 3.7 g | Cooked, boiled, drained, without salt |
Understanding Spinach Nutrition
Spinach is a low-calorie vegetable that delivers fiber, vitamins and minerals for very few calories. At 23.0 kcal per 100 g serving, it provides 3.0g of protein, 3.7g of carbohydrate and 0.3g of fat. It has no fiber and almost no sugar.
For athletes and anyone tracking macros, spinach is an efficient source of protein, delivering 12.4g of protein per 100 kcal. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of spinach?
A 100 g serving of spinach has 23.0 kcal, 3.0g protein, 0.3g fat and 3.7g carbohydrate.
How much protein is in spinach?
3.0g per 100 g serving.
Is spinach high in sugar or fiber?
It has no fiber and almost no sugar — 2.3g fiber and 0.3g sugar per 100 g serving.
Which nutrients is spinach richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is spinach good for tracking macros?
For athletes and anyone tracking macros, spinach is an efficient source of protein, delivering 12.4g of protein per 100 kcal.
Does cooking spinach change its nutrients?
Cooked spinach runs about the same in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the spinach in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Spinach, raw (FDC ID 168462), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.