Spinach, raw
FDC 168462cup (30 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 100 · +7 vs Vegetables medianSpinach, raw earns a perfect 100 of 100, putting it in the Elite band and ranking 1 of 60 vegetables in this dataset. At just 23 calories per 100 grams, its nutrient return per calorie is exceptional: a cup delivers 52% DV vitamin A and 31% DV vitamin C, with 19% DV magnesium and 15% DV iron rounding out the profile. Carbohydrate is the leading macro, though at these calorie levels none of the numbers are large in absolute terms.
Raw spinach is a salad and smoothie staple, and a cup (30 grams) folds easily into a sandwich or blended drink without adding noticeable calories. Because a cup is a light 30 grams, matching the vitamin A and C figures above in a single sitting usually means eating it cooked, where the leaves collapse down and the portion becomes denser.
See how this score is calculated, build a plate around spinach, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | 1% |
| Total fat | 0.39 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 79 mg | 3% |
| Carbohydrate | 3.6 g | 1% |
| Dietary fiber | 2.2 g | 8% |
| Sugars | 0.42 g | |
| Protein | 2.9 g | 6% |
| Potassium | 558 mg | 12% |
| Calcium | 99 mg | 8% |
| Iron | 2.7 mg | 15% |
| Magnesium | 79 mg | 19% |
| Vitamin C | 28 mg | 31% |
| Vitamin A | 469 µg | 52% |
| Vitamin E | 2 mg | 14% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.12 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 24 mg | 1% |
| Carbohydrate | 1.1 g | 0% |
| Dietary fiber | 0.66 g | 2% |
| Sugars | 0.13 g | |
| Protein | 0.86 g | 2% |
| Potassium | 167 mg | 4% |
| Calcium | 30 mg | 2% |
| Iron | 0.81 mg | 5% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 8.4 mg | 9% |
| Vitamin A | 141 µg | 16% |
| Vitamin E | 0.61 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 168462Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
In the kitchen and how to use it
Raw spinach is the salad-bowl workhorse: baby leaves go straight into salads with sliced strawberries or citrus and a light vinaigrette, mature leaves get wilted quickly in a hot pan with garlic and olive oil, and it disappears into smoothies, omelets, lasagna layers and creamed side dishes. The leaves have a mild, slightly mineral flavor and a soft texture that collapses to almost nothing once heat hits it, which is why a big bag of raw spinach cooks down to just a few tablespoons.
Look for leaves that are deep green and crisp, not slimy or yellowing at the edges, and store it unwashed in its bag or a container lined with paper towels in the crisper drawer, where it keeps for about a week. At 23 calories per 100 grams it is an easy way to add bulk to a plate without adding much energy, and it is a useful source of vitamin A (52% DV) and vitamin C (31% DV) per 100 grams, so tossing a handful into eggs, soups or grain bowls is a low-effort way to work greens into a meal.
Frequently asked questions about spinach, raw
How many calories are in raw spinach?
Raw spinach has 23 calories per 100 grams, so a typical cup (about 30 grams) works out to roughly 7 calories.
Is spinach a good source of vitamin A?
Yes, raw spinach provides 52% DV of vitamin A per 100 grams, along with 31% DV of vitamin C.
How do you store raw spinach?
Keep it unwashed in its original bag or a container lined with paper towels in the refrigerator crisper drawer, where it stays fresh for about a week.