Calories in Spinach
14 calories in 2 cups raw (60 g) (23 kcal per 100 g)
Spinach has 14 calories per 2 cups raw (60 g). Use this quick USDA-sourced reference for calories and macros, then log the real meal in TrueCal when portions change.
Nutrition facts
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 14 kcal | 23 kcal |
| Protein | 1.7 g | 2.86 g |
| Carbs | 2.2 g | 3.63 g |
| Fat | 0.2 g | 0.39 g |
| Fiber | 1.3 g | 2.2 g |
| Sugar | 0.3 g | 0.42 g |
| Sodium | 47.4 mg | 79 mg |
Macro calorie breakdown
Using the common 4 kcal per gram for protein, 4 kcal per gram for carbs, and 9 kcal per gram for fat convention, the 2 cups raw (60 g) serving breaks into these macro-derived calorie shares.
- Protein: 1.7 g, about 6.8 kcal, or 39.1% of macro-derived calories.
- Carbs: 2.2 g, about 8.8 kcal, or 50.6% of macro-derived calories.
- Fat: 0.2 g, about 1.8 kcal, or 10.3% of macro-derived calories.
That equals 12.1 g protein per 100 calories for this serving.
Serving and 100 g context
The labeled serving is 60 g, which is 0.6 times the 100 g reference amount. That serving lists 14 calories, while the 100 g reference lists 23 kcal.
For macros, the same serving shows 1.7 g protein, 2.2 g carbs, and 0.2 g fat. The 100 g reference shows 2.86 g protein, 3.63 g carbs, and 0.39 g fat.
Other measured nutrients
Fiber is 1.3 g per 2 cups raw (60 g) and 2.2 g per 100 g in the USDA data.
Sugar is 0.3 g per 2 cups raw (60 g) and 0.42 g per 100 g in the USDA data.
Sodium is 47.4 mg per 2 cups raw (60 g) and 79 mg per 100 g in the USDA data.
Tracking calories in Spinach
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Data: USDA FoodData Central — Spinach, raw