Spinach · Spinacia oleracea

Spinach, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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11 forms & preparations

Spinach, baby Spinach, canned, no salt added, solids and liquids Spinach, canned, regular pack, drained solids Spinach, canned, regular pack, solids and liquids Spinach, cooked, boiled, drained, with salt Spinach, cooked, boiled, drained, without salt Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Spinach, frozen, chopped or leaf, unprepared Spinach, mature Spinach, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Spinach, cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

23 kcal Calories

3.0 g Protein

3.8 g Carbs

0.3 g Fat

Excellent nutrient density 87/100

How many beneficial nutrients Spinach, cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Spinach, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

23 kcal / serving

51% from carbs

Carbs 51%

3.8 g per serving
Fat 8%

0.3 g per serving
Protein 41%

3.0 g per serving

What Spinach, cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K411% Vitamin A (RAE)58% Manganese41% Folate (B9)37% Magnesium21% Iron20% Copper19% Riboflavin (B2)18% Vitamin E14% Vitamin B614% Vitamin C11% Calcium10% Potassium10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	3.8 g	1%
Dietary Fiber	2.4 g	9%
Total Sugars	0.4 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.3 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	92.0 mg	—
Omega-6 Fatty Acids	17.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	6.0 mg	—
Palmitic Acid	33.0 mg	—
Stearic Acid	3.0 mg	—
Palmitoleic Acid	3.0 mg	—
Oleic Acid	3.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	17.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	3.0 g	6%
Histidine	66.0 mg	—
Isoleucine	152.0 mg	—
Leucine	231.0 mg	—
Lysine	182.0 mg	—
Methionine	55.0 mg	—
Phenylalanine	134.0 mg	—
Threonine	127.0 mg	—
Tryptophan	40.0 mg	—
Valine	168.0 mg	—
Alanine	147.0 mg	—
Arginine	168.0 mg	—
Aspartic Acid	250.0 mg	—
Cystine	35.0 mg	—
Glutamic Acid	357.0 mg	—
Glycine	140.0 mg	—
Proline	116.0 mg	—
Serine	107.0 mg	—
Tyrosine	113.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	524.0 mcg	58%
Vitamin C	9.8 mg	11%
Vitamin D	0.0 mcg	0%
Vitamin E	2.1 mg	14%
Vitamin K	493.6 mcg	411%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	18%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.2 mg	14%
Folate (B9)	146.0 mcg	37%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	3%
Choline	19.7 mg	4%
Betaine	89.0 mg	—

Minerals	Amount	% DV
Calcium	136.0 mg	10%
Iron	3.6 mg	20%
Magnesium	87.0 mg	21%
Phosphorus	56.0 mg	4%
Potassium	466.0 mg	10%
Sodium	70.0 mg	3%
Zinc	0.8 mg	7%
Copper	0.2 mg	19%
Manganese	0.9 mg	41%
Selenium	1.5 mcg	3%
Fluoride	37.8 mcg	—

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.8 g	—

About Spinach, cooked, boiled, drained, without salt

Spinach (Spinacia oleracea) is a leafy green vegetable with tender, dark green leaves and a mild, slightly earthy, faintly mineral flavor. It is one of the most versatile greens around: crisp baby spinach goes straight into salads, sandwiches, and smoothies, while heartier mature leaves stand up to sauteing, wilting into pasta and risotto, or folding into soups, omelets, curries, and dips. Nutritionally it punches well above its weight, delivering vitamin K, vitamin A, folate, iron, magnesium, and antioxidants such as lutein for very few calories.

Because a big bowl of raw spinach cooks down to just a few forkfuls, it is an easy way to slip greens into almost any meal, and a splash of lemon or a pairing with vitamin C helps the body absorb its plant-based iron. Fresh spinach is delicate and bruises easily, so choose crisp, deep-green leaves with no wilting or sliminess, store them dry in the refrigerator, and use within a few days, or reach for frozen spinach, which is picked and packed at its peak.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Spinach, cooked, boiled, drained, without salt?

There are 23 calories in 100 g of Spinach, cooked, boiled, drained, without salt, or about 41 calories in 1 cup (180 g).

How much protein is in Spinach, cooked, boiled, drained, without salt?

Spinach, cooked, boiled, drained, without salt contains 3.0 g of protein per 100 g.

How many carbs are in Spinach, cooked, boiled, drained, without salt?

Spinach, cooked, boiled, drained, without salt has 3.8 g of carbohydrates per 100 g.

How much fat is in Spinach, cooked, boiled, drained, without salt?

Spinach, cooked, boiled, drained, without salt provides 0.3 g of total fat per 100 g.

What is Spinach, cooked, boiled, drained, without salt a good source of?

Spinach, cooked, boiled, drained, without salt is an excellent source of Vitamin K (411% DV), Vitamin A (RAE) (58% DV), Manganese (41% DV), Folate (B9) (37% DV), Magnesium (21% DV) and Iron (20% DV) and a good source of Copper, Riboflavin (B2), Vitamin E, Vitamin B6, Vitamin C and Calcium (per 100 g). Daily Values are based on a 2,000-calorie diet.