Spinach is one of the most nutrient-dense leafy greens you can add to your diet. With only about 23 calories per 100 grams of raw spinach, it delivers a remarkable amount of vitamin K, vitamin A, folate, and iron for very few calories. This calculator helps you quickly determine the calorie content of any amount of spinach, whether you're tracking a salad, a cooked side dish, or a smoothie ingredient.
Simply enter the weight of your spinach (in grams or ounces) and choose the form — raw, cooked, or frozen — to get an accurate calorie estimate. The tool also breaks down the macronutrients (protein, carbs, and fat) so you can fit spinach into your daily nutrition goals with confidence. Perfect for meal preppers, fitness enthusiasts, and anyone curious about the nutritional value of this superfood.
🥬 Spinach Calorie Calculator
How to Use This Tool
Enter the amount of spinach you have in grams, ounces, or cups, select the form (raw, cooked, or frozen), and click Calculate. The tool instantly shows the total calories and a macronutrient breakdown (protein, carbs, fat). Use the quick-fill buttons for common portions like 100 g or 1 cup raw. The reset button clears all fields and results.
How It Works
The calorie values are based on USDA FoodData Central standard reference data. Raw spinach contains about 23 kcal per 100 g, with approximately 2.9 g protein, 3.6 g carbohydrates, and 0.4 g fat. Cooked (boiled, drained) spinach has a similar calorie density because water loss concentrates nutrients but also removes some water-soluble vitamins. Frozen chopped spinach, when boiled, is slightly higher at about 29 kcal per 100 g due to added processing and slight differences in water content.
The calculator converts your input to grams using standard conversions: 1 ounce = 28.3495 g, and 1 cup of raw spinach ≈ 30 g (this can vary with leaf size and packing). Then it multiplies by the per-100g calorie and macronutrient values.
Worked Examples
Example 1: You have 150 g of raw spinach. Calories = (150/100) × 23 = 34.5 kcal. Protein = 4.35 g, carbs = 5.4 g, fat = 0.6 g.
Example 2: You use 2 cups of raw spinach in a smoothie. That's about 60 g. Calories = (60/100) × 23 = 13.8 kcal.
Example 3: A recipe calls for 200 g of frozen chopped spinach (boiled). Calories = (200/100) × 29 = 58 kcal.
Tips & Best Practices
- Weigh spinach raw for the most accurate calorie count, as cooking reduces volume but not calories significantly.
- If you're tracking macros, remember that spinach is mostly water and fiber, so it's very low in calories — great for adding volume to meals.
- For salads, a typical serving is 1–2 cups raw (30–60 g). For cooked sides, 1/2 cup cooked (about 90 g) is common.
- Don't forget to account for any oil, butter, or dressing added during cooking — those add significant calories.
Factors Affecting Accuracy
Calorie content can vary slightly based on growing conditions, variety, and how the spinach is processed. The values used here are averages from the USDA. For frozen spinach, the calorie density can differ between brands, especially if any seasonings are added. Always check the nutrition label on packaged products for the most precise data.
Frequently Asked Questions
Is spinach really that low in calories? Yes, raw spinach is about 23 kcal per 100 g, making it one of the lowest-calorie leafy greens. Its high water and fiber content contribute to its low energy density.
Does cooking spinach change its calorie count? Cooking removes water, so the same weight of cooked spinach has more calories per gram than raw, but the total calories for the same amount of raw spinach remain similar. Our calculator uses per-100g values for each form, so you get accurate estimates.
Can I use this for baby spinach? Yes, baby spinach has nearly identical nutritional values to mature spinach, so the same calculations apply.
Why does frozen spinach have more calories? Frozen spinach is often blanched before freezing, which can slightly concentrate nutrients. The USDA lists frozen chopped boiled spinach at about 29 kcal per 100 g.
Additional Resources
For more detailed nutritional data, visit the USDA FoodData Central and search for "spinach" to see full nutrient profiles. You can also check the NIH Vitamin K fact sheet to understand spinach's role in blood clotting and bone health.