Spinach: Calories and Nutrition Analyse
How many calories in spinach?

Nutrition Facts
SpinachServing size:
handful of spinach (1 oz) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
100g of spinach contain about 23 calories (kcal).
Calories per:
ounce
| handful
| tablespoon
| cup
| half cup
Case in point, a handful of spinach (1 oz) contain about 6 calories.
Scroll down for details and nutrition tables.
To visualize how much 6 kcal actually is, keep in mind that the calorie content of handful of spinach is similar to that of, for example:
- less than half of sugar cube
Take a quick look at the tables below for detailed information about spinach nutrition.
100g of Spinach
Nutrition
- Calories23
- Carbs Total3.63 g
- Dietary fiber2.2 g
- Fat0.39 g
- Protein2.86 g
Vitamins
- Vit A9377 IU
- Vit B1 (Thiamine)0.078 mg
- Vit B2 (riboflavin)0.189 mg
- Vit B3 (Niacin)0.724 mg
- Vit B50.065 mg
- Vit B60.195 mg
- Vit B9 (Folic acid)194 mcg
- Vit C28.1 mg
- Vit E2.03 mg
- Vit K482.9 mg
Minerals
- Potassium558 mg
- Magnessium79 mg
- Calcium99 mg
- Sodium79 mg
- Iron2.71 mg
- Zink0.53 mg
- Beta karoten5626 mg
Unlocking the Nutritional Powerhouse: Spinach
Spinach, a leafy green vegetable, has long been celebrated for its nutritional benefits and versatility in cooking. Rich in vitamins, minerals, and antioxidants, spinach is a low-calorie superfood that can enhance any diet. Whether you're looking to boost your protein intake, reduce fat, or increase your fiber consumption, spinach offers a wealth of nutritional benefits that cater to a wide range of dietary needs.
Spinach Nutrition: A Closer Look
Understanding the nutritional profile of spinach can help you appreciate why this vegetable is so highly valued in diets around the world. Here's a breakdown of what you can expect from a serving of spinach:
- Calories: 23 kcal per 100 grams, making it a low-calorie addition to any meal.
- Protein in Spinach: 2.86 grams, providing a plant-based protein source that's essential for muscle repair and growth.
- Fat in Spinach: A mere 0.39 grams, with negligible saturated fat, making it an excellent choice for heart-healthy diets.
- Carbs in Spinach: 3.63 grams, with a high fiber content of 2.2 grams, aiding in digestion and promoting a feeling of fullness.
- Vitamins and Minerals: Spinach is a treasure trove of vitamins A, C, E, K, and B vitamins, along with minerals such as calcium, iron, magnesium, potassium, and zinc.
The Role of Spinach in a Healthy Diet
Spinach's rich nutritional profile makes it an excellent choice for those looking to maintain or improve their health. The high levels of vitamin A and beta-carotene in spinach are essential for eye health, while vitamin K plays a crucial role in bone health and wound healing. The iron content is particularly beneficial for those at risk of anemia, and the high fiber content supports digestive health.
Moreover, the antioxidants found in spinach, such as vitamin C and E, help combat oxidative stress and may reduce the risk of chronic diseases. The low calorie and carbohydrate content, coupled with its high protein and fiber, make spinach an ideal food for weight management and metabolic health.
Incorporating Spinach into Your Diet
Adding spinach to your diet is simple and can have profound health benefits. It can be enjoyed raw in salads, steamed, blended into smoothies, or added to dishes such as omelets, soups, and pastas. Given its mild flavor, spinach can easily be incorporated into meals without overpowering other ingredients.
In conclusion, spinach is a nutritional powerhouse that offers a wide array of health benefits. With its low calorie count, high protein, minimal fat, and rich content of vitamins and minerals, spinach stands out as an excellent addition to a healthy, balanced diet. Whether you're looking to boost your nutrient intake, manage your weight, or simply enjoy a versatile vegetable, spinach is a choice that won't disappoint.
How many calories are there in 1, 2, 3, or 5 servings of spinach leaves?
- Handful of spinach leaves (28g)6 kcal
- Tablespoon of spinach (5g)1 kcal
- Cup of spinach (30g)7 kcal
- Half cup of spinach (15g)3 kcal
- Ounce (oz) of spinach7 kcal
- Half of medium size servings of spinach3 kcal
- Small size serving of spinach (22g)4.8 kcal
- Big size spinach (36g)7.8 kcal
- Two medium size servings of spinach leaves12 kcal
- Three medium size servings of spinach leaves18 kcal
- Four medium size servings of spinach leaves24 kcal
- Five medium size servings of spinach leaves30 kcal

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