How Many Calories in Spinach?
1 cană spanac crud, tocat (30g) = 7 kcal
Nutritional Values per 100g
Standard Serving
1 cană spanac crud, tocat (30g) contains 7 calories.
Best time: Anytime - raw in salads or cooked as a side, with any meal
Benefits
- ✓Extremely low in calories (23 kcal/100g) - can be eaten in large amounts without meaningful caloric impact
- ✓Excellent source of plant iron, vitamin K, vitamin A, and folate, essential for energy and bone health
- ✓Rich in natural nitrates, which may improve exercise performance and lower blood pressure
- ✓Contains lutein and zeaxanthin, important antioxidants for eye health
- ✓Adds volume and micronutrients to any meal with an almost negligible caloric cost
Considerations
- !The iron in spinach is non-heme, absorbed less efficiently than the iron in meat - pair it with vitamin C (lemon, peppers) for better absorption
- !Contains oxalates, which can reduce calcium and iron absorption and are not recommended for people prone to kidney stones
- !Cooked spinach shrinks a lot in volume - 100g raw becomes about 15-20g after cooking, so cooked portions look small relative to the nutrition they provide
FitAzi Tip
FitAzi includes spinach in many plans as a near-zero-calorie source of micronutrients. Add it raw to protein shakes (the taste is barely noticeable) or quickly sauté it with garlic and a little olive oil as a side for chicken breast or salmon.
Frequently Asked Questions
100g of raw spinach has only 23 calories, with 2.9g protein, 3.6g carbs, 0.4g fat, and 2.2g fiber. It's one of the lowest-calorie sources of micronutrients available, which is why it can be eaten generously even on a strict calorie deficit.
Not significantly - cooking doesn't add calories, but it shrinks the volume a lot (100g raw spinach becomes about 15-20g after cooking), so a 100g cooked portion actually contains the spinach from 500-600g raw, concentrating the nutrients. Per gram, the caloric difference stays small, around 23-30 kcal/100g.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.