Spinach Calories – Raw vs Cooke
Spinach is one of the few vegetables where the raw vs cooked calorie difference tells a genuinely surprising story. A huge bowl of raw spinach wilts down to almost nothing when cooked — and that changes everything about how you count its calories.
⚡ Quick Answer: 1 cup of raw spinach (30g) has only 7 calories. 1 cup of cooked spinach (180g) has 41 calories — more per cup, but only because it’s far more condensed. Both are extremely low calorie.
📋 This guide covers: Raw vs cooked calories, calories per 100g, nutrition facts, spinach vs kale, and why spinach is one of the most nutrient-dense foods on earth.
This complete spinach calories guide clears up the raw vs cooked confusion and shows you exactly what you’re getting nutritionally from this remarkable leafy green.
Spinach Calories — Raw vs Cooked
| Form | Weight | Calories | Protein | Fiber |
|---|---|---|---|---|
| Raw (1 cup) | 30g | 7 | 0.9g | 0.7g |
| Raw (2 cups) | 60g | 14 | 1.8g | 1.4g |
| Raw (100g) | 100g | 23 | 2.9g | 2.2g |
| Cooked/Boiled (1 cup) | 180g | 41 | 5.4g | 4.3g |
| Sauteed with oil (1 cup) | 180g | 160 | 5g | 4g |
| Frozen, cooked (1 cup) | 190g | 65 | 6g | 4.8g |
How Much Does Cooking Method Change Spinach Calories?
| Cooking Method | Per 100g | Calories | Fat |
|---|---|---|---|
| Raw | 100g | 23 | 0.4g |
| Boiled (no salt) | 100g | 23 | 0.3g |
| Steamed | 100g | 23 | 0.3g |
| Sauteed (with 1 tbsp olive oil) | 100g | 85 | 8g |
| Creamed Spinach | 100g | 105 | 7g |
Spinach Nutrition Facts (1 Cup Cooked, 180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 41 | — |
| Carbohydrates | 6.7g | 2% |
| Fiber | 4.3g | 15% |
| Protein | 5.4g | 11% |
| Vitamin K | 888mcg | 740% |
| Vitamin A | 18,867 IU | 377% |
| Folate | 263mcg | 66% |
| Iron | 6.4mg | 36% |
Spinach vs Kale — Calorie Comparison
| Leafy Green | Serving | Calories | Vitamin K | Iron |
|---|---|---|---|---|
| Spinach (raw) | 1 cup (30g) | 7 | 145mcg | 0.8mg |
| Kale (raw) | 1 cup (67g) | 33 | 547mcg | 1.1mg |
| Romaine Lettuce | 1 cup (47g) | 8 | 48mcg | 0.5mg |
Is Spinach Good for Weight Loss?
- Almost zero calories — raw spinach is one of the lowest calorie foods by volume of anything you can eat
- High water and fiber content adds volume and fullness to meals without calorie cost
- Protein for a leafy green — 5.4g per cup cooked is surprisingly high for a vegetable
- Best for “volume eating” — adding large amounts of spinach to meals physically fills your plate and stomach without meaningful calorie impact
Spinach Calories FAQ
How many calories in raw spinach?
1 cup of raw spinach (30g) has just 7 calories. 100g of raw spinach has 23 calories.
How many calories in cooked spinach?
1 cup of boiled spinach (180g) has 41 calories — more per cup than raw, but only because it’s heavily condensed from around 6 cups of raw leaves.
Does cooking spinach increase calories?
No — boiling and steaming don’t add calories. Adding oil, butter, or cream significantly increases calories.
Is raw or cooked spinach better for you?
Both are excellent. Cooking increases the availability of some nutrients (like iron and calcium) while reducing others (like Vitamin C). Eating both forms is the best approach.
How much spinach can I eat on a diet?
Raw spinach is practically unlimited — even 200g of raw spinach is only 46 calories.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie values are approximate and may vary by spinach variety and cooking method.
