11 forms & preparations
Dietary labels are inferred automatically from Spinach, raw'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.
Excellent nutrient density 84/100
How many beneficial nutrients Spinach, raw 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, raw come from — the split across carbs, fat & protein.
49% from carbs
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Carbs 49%3.6 g per serving
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Fat 12%0.4 g per serving
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Protein 39%2.9 g per serving
What Spinach, raw 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).
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 | 3.6 g | |
| Dietary Fiber | 2.2 g | |
| Total Sugars | 0.4 g | — |
| Sucrose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Fructose | 0.2 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.4 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 138.0 mg | — |
| Omega-6 Fatty Acids | 26.0 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 | 10.0 mg | — |
| Palmitic Acid | 49.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 5.0 mg | — |
| Oleic Acid | 5.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 26.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.9 g | |
| Histidine | 64.0 mg | — |
| Isoleucine | 147.0 mg | — |
| Leucine | 223.0 mg | — |
| Lysine | 174.0 mg | — |
| Methionine | 53.0 mg | — |
| Phenylalanine | 129.0 mg | — |
| Threonine | 122.0 mg | — |
| Tryptophan | 39.0 mg | — |
| Valine | 161.0 mg | — |
| Alanine | 142.0 mg | — |
| Arginine | 162.0 mg | — |
| Aspartic Acid | 240.0 mg | — |
| Cystine | 35.0 mg | — |
| Glutamic Acid | 343.0 mg | — |
| Glycine | 134.0 mg | — |
| Proline | 112.0 mg | — |
| Serine | 104.0 mg | — |
| Tyrosine | 108.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 469.0 mcg | |
| Vitamin C | 28.1 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 2.0 mg | |
| Vitamin K | 482.9 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.7 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 194.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg | |
| Choline | 19.3 mg | |
| Betaine | 102.6 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 99.0 mg | |
| Iron | 2.7 mg | |
| Magnesium | 79.0 mg | |
| Phosphorus | 49.0 mg | |
| Potassium | 558.0 mg | |
| Sodium | 79.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.9 mg | |
| Selenium | 1.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 9.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.7 g | — |
About Spinach, raw
Spinach is a fast-growing leafy green that collapses to almost nothing once cooked — which is precisely why recipes seem to call for an absurd amount of it. Raw, the tender leaves are mild and faintly grassy; a quick saute concentrates the flavor and makes some of its minerals easier to absorb.
For very few calories — around 23 per 100 grams — it is a genuinely nutrient-dense food. Spinach is rich in vitamin K, which supports bone health and normal blood clotting, along with vitamin A, folate, iron and antioxidants such as lutein. The iron and calcium come bound up with oxalates that limit how much the body actually takes in, so spinach is best thought of as a helpful contributor rather than a standalone source.
It works just as well raw in a salad, blended into a smoothie where you will never taste it, or stirred into pasta, eggs and curries right at the end of cooking.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Spinach, raw?
There are 23 calories in 100 g of Spinach, raw, or about 2 calories in 1 leaf (10 g).
How much protein is in Spinach, raw?
Spinach, raw contains 2.9 g of protein per 100 g.
How many carbs are in Spinach, raw?
Spinach, raw has 3.6 g of carbohydrates per 100 g.
How much fat is in Spinach, raw?
Spinach, raw provides 0.4 g of total fat per 100 g.
What is Spinach, raw a good source of?
Spinach, raw is an excellent source of Vitamin K (402% DV), Vitamin A (RAE) (52% DV), Folate (B9) (49% DV), Manganese (39% DV) and Vitamin C (31% DV) and a good source of Magnesium, Riboflavin (B2), Iron, Vitamin E, Copper and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
