Spinach raw: calories & nutrition facts
100 g of spinach raw contain 18 kcal (77 kJ), 2.1 g protein, 0.93 g carbohydrates (of which 0.75 g sugar), 0.3 g fat and 1.8 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 18 kcal
- Protein
- 2.1 g
- Carbs
- 0.93 g
- Fat
- 0.3 g
- Fiber
- 1.8 g
- Sugar
- 0.75 g
- Salt
- 0.13 g
Nutrition for your portion
- Calories
- 18 kcal
- Protein
- 2.1 g
- Carbs
- 0.93 g
- Sugar
- 0.75 g
- Fat
- 0.3 g
- Fiber
- 1.8 g
for 100 g
Energy split
- Protein56 %
- Carbs25 %
- Fat18 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 18 kcal / 77 kJ | |
| MACRONUTRIENTS | ||
| Protein | 2.1 g | |
| Fat | 0.3 g | |
| Saturated fatty acids | 0.03 g | |
| Monounsaturated fatty acids | 0.02 g | |
| Polyunsaturated fatty acids | 0.16 g | |
| Omega-3 fatty acids | 0.13 g | |
| Omega-6 fatty acids | 0.03 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 0.93 g | |
| Sugar | 0.75 g | |
| Starch | 0.18 g | |
| Lactose | Traces | |
| Fiber | 1.8 g | |
| Alcohol | 0 g | |
| Water | 91.7 g | |
| Salt | 0.13 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 741 µg | 93 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 3 mg | 25 % |
| Vitamin K | 456 µg | 608 % |
| Vitamin B1 (thiamine) | 0.11 mg | 10 % |
| Vitamin B2 (riboflavin) | 0.14 mg | 10 % |
| Niacin | 1.7 mg | 11 % |
| Pantothenic acid | 0.28 mg | 5 % |
| Vitamin B6 | 81.3 µg | 6 % |
| Biotin | 0.1 µg | 0 % |
| Folate | 152 µg | 76 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 57 mg | 71 % |
| MINERALS | ||
| Sodium | 50 mg | |
| Potassium | 573 mg | 29 % |
| Calcium | 81 mg | 10 % |
| Magnesium | 68 mg | 18 % |
| Phosphorus | 45.8 mg | 7 % |
| Iron | 2.1 mg | 15 % |
| Zinc | 0.72 mg | 7 % |
| Iodine | 4 µg | 3 % |
| Copper | 110 µg | 11 % |
| Manganese | 840 µg | 42 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Spinach baked · 22 kcal
- Spinach fried without fat (pan) · 28 kcal
- Spinach stewed · 22 kcal
- Spinach boiled · 18 kcal
- Spinach canned, drained · 17 kcal
- Spinach deep-frozen · 20 kcal
- Spinach deep-frozen, baked · 24 kcal
- Spinach deep-frozen, fried without fat (pan) · 30 kcal
- Spinach deep-frozen, stewed · 24 kcal
- Spinach deep-frozen, boiled · 20 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G211100 · Data: BLS 4.0 (2025)