Spinach calories and macros, raw and cooked
2 cups of raw spinach have 14 calories
2 cups of raw spinach have 14 calories, and a single cup has 7. A whole 10 oz bag of raw leaves has 65.
Raw spinach is 23 calories per 100 g. Cooked spinach measured by the cup is a different story, covered next.
USDA FoodData Central. Spinach, raw. Source checked September 29, 2026.
Why a cup of cooked spinach has more calories
A cup of raw leaves weighs 30 g, but a cup of boiled spinach weighs 180 g, so the cooked cup has 41 calories.
For calories, raw and boiled spinach are nearly the same by weight. USDA rounds both to 23 calories per 100 g. If you measure cooked spinach by the cup, log it as cooked.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 2 cups raw spinach | 60 g | 14 | 1.7 | 2.2 | 0.2 | 1.3 | 0.3 | 47.4 | 0 | 2 cups, computed from USDA's 1 cup |
| 1 cup raw spinach | 30 g | 7 | 0.9 | 1.1 | 0.1 | 0.7 | 0.1 | 23.7 | 0 | USDA portion, 1 cup |
| 10 oz bag of raw spinach | 284 g | 65 | 8.1 | 10.3 | 1.1 | 6.2 | 1.2 | 224.4 | 0 | USDA portion, one 10 oz package |
| 1 cup boiled spinach | 180 g | 41 | 5.3 | 6.8 | 0.5 | 4.3 | 0.8 | 126 | 0 | USDA portion, 1 cup |
| Half a cup cooked frozen spinach | 95 g | 32 | 3.8 | 4.6 | 0.8 | 3.5 | 0.5 | 92.2 | 0 | USDA portion, half a cup |
| 10 oz box of frozen spinach, cooked | 220 g | 75 | 8.8 | 10.6 | 1.9 | 8.1 | 1.1 | 213.4 | 0 | USDA portion, one cooked 10 oz package |
USDA FoodData Central. Spinach, raw. USDA FoodData Central. Spinach, cooked, boiled, drained, without salt. Source checked September 29, 2026.
Protein, carbs and fat in spinach
2 cups of raw spinach have 1.7 g of protein, 2.2 g of carbs and 0.2 g of fat. Of those carbs, 1.3 g is fiber.
Filling the rest of the plate? Broccoli, corn, sweet potato and baked potato each have their own page, and the full list of calorie references has every other vegetable we cover.
| Nutrient | 2 cups raw spinach | Per 100 g |
|---|---|---|
| Calories | 14 kcal | 23 kcal |
| Protein | 1.7 g | 2.9 g |
| Carbs | 2.2 g | 3.6 g |
| Fat | 0.2 g | 0.4 g |
| Fiber | 1.3 g | 2.2 g |
| Sugar | 0.3 g | 0.4 g |
| Sodium | 47.4 mg | 79 mg |
- Calories in broccoli
- Calories in corn
- Calories in sweet potato
- Calories in baked potato
- Calories in cauliflower
- All calorie references
USDA FoodData Central. Spinach, raw. Source checked September 29, 2026.
Fresh, boiled or frozen
Frozen spinach, cooked, has 34 calories per 100 g, a bit more than fresh. Half a cup is 95 g and 32 calories.
USDA says a 10 oz box of frozen spinach yields 220 g once cooked, 75 calories for the whole box.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Raw spinach | 100 g | 23 | 2.9 | 3.6 | 0.4 | 2.2 | 0.4 | 79 | 0 |
| Fresh spinach, boiled and drained | 100 g | 23 | 3 | 3.8 | 0.3 | 2.4 | 0.4 | 70 | 0 |
| Frozen spinach, boiled and drained | 100 g | 34 | 4 | 4.8 | 0.9 | 3.7 | 0.5 | 97 | 0 |
USDA FoodData Central. Spinach, raw. USDA FoodData Central. Spinach, cooked, boiled, drained, without salt. USDA FoodData Central. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt. Source checked September 29, 2026.
Weighing leaves or cooked spinach
Cups of loose leaves are hard to measure, so weigh them and enter the grams below. The calculator uses raw spinach, which works for boiled spinach too since both are 23 calories per 100 g.
Spinach in a salad with dressing, cheese and nuts? Describe the whole salad to TrueCal and review the estimate.
60 g has about 13.8 calories.
USDA FoodData Central. Spinach, raw. USDA FoodData Central. Spinach, cooked, boiled, drained, without salt. Source checked September 29, 2026.
How much protein does spinach have, raw or cooked?
A cup of boiled spinach has 5.3 g of protein. 2 cups of raw spinach have 1.7 g, because they hold far less spinach by weight.
USDA FoodData Central. Spinach, raw. USDA FoodData Central. Spinach, cooked, boiled, drained, without salt. Source checked September 29, 2026.
How many carbs are in a cup of cooked spinach?
A cup of boiled spinach has 6.8 g of carbs, and 4.3 g of that is fiber.
USDA FoodData Central. Spinach, cooked, boiled, drained, without salt. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Spinach, raw. USDA FoodData Central. Spinach, cooked, boiled, drained, without salt. USDA FoodData Central. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt. Source checked September 29, 2026.