Cooked spinach: calories and nutrition facts
Cooked spinach has 20 kcal per 100 g. One serving, 1 Serving (150 g), has 29 kcal.
- Calories
- 20 kcal
- Protein
- 3.2 g
- Carbohydrates
- 0.3 g
- Fat
- 0.1 g
Per 100 g
Cooked spinach: how many calories?
Cooked spinach has 20 kcal per 100 g, with 3.2 g protein, 0.3 g carbs and 0.1 g fat. A 150 g serving (1 Serving) has 29 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein85%
- Carbohydrates7%
- Fat8%
Calculate a portion
- Calories
- 29 kcal
- Protein
- 4.8 g
- Carbohydrates
- 0.4 g
- Fat
- 0.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 20 kcal | 29 kcal |
| Fat | 0.1 g | 0.2 g |
| of which saturated fat | 0.1 g | 0.1 g |
| Carbohydrates | 0.3 g | 0.4 g |
| of which sugars | 0 g | 0 g |
| Fiber | 2.7 g | 4.1 g |
| Protein | 3.2 g | 4.8 g |
| Sodium | 28 mg | 41 mg |
| Water | 92.8 g | 139.2 g |
| Vitamin C | 2.1 mg | 3.2 mg |
| Calcium | 140 mg | 210 mg |
| Iron | 2.1 mg | 3.2 mg |
| Potassium | 396 mg | 594 mg |
| Magnesium | 54 mg | 82 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(20 kcal) | 1% |
| Fat(0.1 g) | 0% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(0.3 g) | 0% |
| of which sugars(0 g) | 0% |
| Protein(3.2 g) | 6% |
| Salt(0.07 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked spinach: frequently asked questions
Cooked spinach: how many calories per serving?
A 150 g serving (1 Serving) has 29 kcal.
Cooked spinach: how much protein?
Cooked spinach contains 3.2 g of protein per 100 g, 6% of the 50 g reference intake.
Cooked spinach: how much fibre?
Cooked spinach provides 2.7 g of fibre per 100 g, 11% of the 25 g a day recommended by EFSA.
Cooked spinach: how much makes 100 kcal?
100 kcal is about 510 g of this food.
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- Cooked spinach27 kcal
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- Cooked sweet potato79 kcal
- Cooked Swiss chard16 kcal
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- Cooked tomato17 kcal
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