How Many Calories in Spinach, Raw and Cooked

Perhaps you already know that spinach is rich with nutrients our body need. But do you know what those nutrients are? And if you are dieting, you may also wonder how many calories in spinach are. Worry not. We are here to help you. Below, we have the details of spinach content, from calories, carbohydrates, fiber, vitamins to minerals. We include 100 grams of spinach in different situations, raw, frozen and cooked as a comparison.

How many calories in spinach: raw

Calories: 23 (from carbohydrate:12.8 , from fat: 3.3 and from protein: 7), carbohydrates: 3.6 grams, dietary fiber: 2.2  grams, sugars: 0.4 gram, protein:  2.9 grams (tryoptophan 39 mg, isoleucine 147 mg, threonine 122 mg, lysine 174 mg, leucine 223 mg, methionine 53 mg, cystine 35 mg, phenylalanine 129 mg, tyrosine 108 mg, valine 161 mg, histidine 64 mg, arginine 162 mg, alanine 142 mg, aspartic acid 240 mg, glutamic acid 343 mg, glycine 134 mg, proline 112 mg and serine 104 mg).

Vitamins: vitamin A 9376 IU, vitamin C 28.1 mg, vitamin E 2 mg, vitamin K 483 mcg, thiamin 0.1 mg, riboflavin 0.2 mg, niacin 0.7 mg, vitamin B6 0.2 mg, folate 194 mcg, choline 18 mg and betaine 550 mg.
Minerals: calcium 99 mg, iron 2.7 mg, magnesium 79 mg, phosphorus 49 mg, potassium 558 mg, sodium 79 mg, zinc 0.5 mg, copper 0.1 mg, manganese 0.9 mg and selenium 1 mcg.
Total fat: 0.4 gram, polyunsaturated fat 0.2 gram, omega-3 fatty acids 138 mg and omega-6 fatty acids 26 mg.

How many calories in spinach: frozen, leaf or chopped, unprepared

Calories: 29 (from carbohydrate:15.4 , from fat: 4.8 and from protein: 8.9), carbohydrates: 4.2 grams, dietary fiber: 2.9  grams, sugars: 0.7 gram.
Protein:  3.6 grams (tryoptophan 100 mg, threonine 217 mg, isoleucine 126 mg, lysine 251 mg, leucine 202 mg, methionine 52 mg, phenylalanine 207 mg, cystine 29 mg, tyrosine 215 mg, valine 178 mg, histidine 49 mg, arginine 481 mg, alanine 218 mg, aspartic acid 429 mg, glutamic acid 508 mg, glycine 221 mg, proline 198 mg and serine 170 mg).

Vitamins: vitamin A 11725 IU, vitamin C 5.5 mg, vitamin E 2.9 mg, vitamin K 372 mcg, thiamin 0.1 mg, riboflavin 0.2 mg, niacin 0.5 mg, vitamin B6 0.2 mg, folate 145 mcg, panthotenic acid 0.1 mg, choline 22.1 mg and betaine 117 mg.
Minerals: calcium 129 mg, iron 1.9 mg, magnesium 75 mg, phosphorus 49 mg, potassium 346 mg, sodium 74 mg, zinc 0.6 mg, copper 0.1 mg, manganese 0.7 mg and selenium 6 mcg.
Total fat: 0.6 gram, polyunsaturated fat 0.1 gram, omega-3 fatty acids 82 mg.

How many calories in spinach: cooked, boiled, drained, with salt

Calories: 23 (from carbohydrate:13.6 , from fat: 2.2 and from protein: 7.2), carbohydrates: 3.7 grams, dietary fiber: 2.4  grams, sugars: 0.4 gram
Protein:  3 grams (tryoptophan 40 mg, threonine 127 mg, isoleucine 152 mg, leucine 231 mg, lysine 182 mg, methionine 55 mg, cystine 35 mg, phenylalanine 134 mg, tyrosine 113 mg, valine 168 mg, arginine 168 mg, histidine 66 mg, alanine 147 mg, aspartic acid 250 mg, glutamic acid 357 mg, glycine 140 mg, proline 116mg and serine 107 mg).

Vitamins: vitamin A 10481, vitamin C 9.8 mg, vitamin E 2.1 mg, vitamin K 494 mcg, thiamin 0.1 mg, riboflavin 0.2 mg, niacin 0.5 mg, vitamin B6 0.2 mg, folate 146 mcg, choline 19.7 mg and betaine 557 mg.
Minerals: calcium 136 mg, iron 3.6 mg, magnesium 87 mg, phosphorus 56 mg, potassium 466 mg, sodium 306 mg, zinc 0.8 mg, copper 0.2 mg, manganese 0.9 mg, selenium 1.5 and fluoride 37.8 mcg.
Total fat: 0.3 gram, omega-3 fatty acids 92 mg and omega-6 fatty acids 17 mg.