Spinach, cooked, boiled, drained, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Spinach, cooked, boiled, drained, with salt
23 kcal
Spinach, raw
23 kcal
Calories
23 kcal
23 kcal
Protein
3.0 g
2.9 g
Carbs
3.8 g
3.6 g
Fiber
2.4 g
2.2 g
Sugars
0.4 g
0.4 g
Fat
0.3 g
0.4 g
Sodium
306 mg
79 mg
Key takeaways
- Spinach, cooked, boiled, drained, with salt has 1% fewer calories (23 kcal vs 23 kcal).
- Spinach, cooked, boiled, drained, with salt has more protein (3.0 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 3.8 g).
- Spinach, cooked, boiled, drained, with salt has more fiber (2.4 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 0.4 g).
| Macronutrients | Spinach, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calories | 23 kcal | 23 kcal |
| Protein | 3.0 g | 2.9 g |
| Total Fat | 0.3 g | 0.4 g |
| Total Carbohydrate | 3.8 g | 3.6 g |
| Dietary Fiber | 2.4 g | 2.2 g |
| Total Sugars | 0.4 g | 0.4 g |
| Water | 91.2 g | 91.4 g |
| Carbohydrates | Spinach, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 3.8 g | 3.6 g |
| Dietary Fiber | 2.4 g | 2.2 g |
| Total Sugars | 0.4 g | 0.4 g |
| Fats & Fatty Acids | Spinach, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.3 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 92.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 17.0 mg | 26.0 mg |
| Protein & Amino Acids | Spinach, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Protein | 3.0 g | 2.9 g |
| Histidine | 66.0 mg | 64.0 mg |
| Isoleucine | 152.0 mg | 147.0 mg |
| Leucine | 231.0 mg | 223.0 mg |
| Lysine | 182.0 mg | 174.0 mg |
| Methionine | 55.0 mg | 53.0 mg |
| Phenylalanine | 134.0 mg | 129.0 mg |
| Threonine | 127.0 mg | 122.0 mg |
| Tryptophan | 40.0 mg | 39.0 mg |
| Valine | 168.0 mg | 161.0 mg |
| Alanine | 147.0 mg | 142.0 mg |
| Arginine | 168.0 mg | 162.0 mg |
| Aspartic Acid | 250.0 mg | 240.0 mg |
| Cystine | 35.0 mg | 35.0 mg |
| Glutamic Acid | 357.0 mg | 343.0 mg |
| Glycine | 140.0 mg | 134.0 mg |
| Proline | 116.0 mg | 112.0 mg |
| Serine | 107.0 mg | 104.0 mg |
| Tyrosine | 113.0 mg | 108.0 mg |
| Vitamins | Spinach, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 524.0 mcg | 469.0 mcg |
| Vitamin C | 9.8 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.1 mg | 2.0 mg |
| Vitamin K | 493.6 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 146.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 19.7 mg | 19.3 mg |
| Betaine | 89.0 mg | 102.6 mg |
| Minerals | Spinach, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calcium | 136.0 mg | 99.0 mg |
| Iron | 3.6 mg | 2.7 mg |
| Magnesium | 87.0 mg | 79.0 mg |
| Phosphorus | 56.0 mg | 49.0 mg |
| Potassium | 466.0 mg | 558.0 mg |
| Sodium | 306.0 mg | 79.0 mg |
| Zinc | 0.8 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.9 mg | 0.9 mg |
| Selenium | 1.5 mcg | 1.0 mcg |
| Fluoride | 37.8 mcg | ~ |
| Sterols | Spinach, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Spinach, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.8 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Spinach, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, cooked, boiled, drained, with salt has fewer calories: 23 kcal for Spinach, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Spinach, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, cooked, boiled, drained, with salt has more protein: 3.0 g for Spinach, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Spinach, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, cooked, boiled, drained, with salt has more fiber: 2.4 g for Spinach, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Spinach, cooked, boiled, drained, with salt or Spinach, raw healthier?
Spinach, cooked, boiled, drained, with salt is lower in calories, and Spinach, cooked, boiled, drained, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.