Spinach: calories and nutrition facts
Calories in spinach per 100 g and per typical portion, from the MacroLab food catalog.
23kcal per 100 g
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To burn these 23 calories:
- 5minWalking (5 km/h)
- 2minRunning (8 km/h)
- 3minCycling (16–19 km/h)
- 3minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference.
| Portion | kcal |
|---|---|
| 100 g | 23 |
| 1 cup (30 g) | 7 |
Can spinach make you gain weight?
At 23 kcal per 100 g, this is a food with very low energy density: it takes about 435 g to reach 100 kcal.
One cup (30 g) has only 7 kcal, which is easy to fit into most days.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Spinach vs other foods in “Vegetables”
It has 40% fewer calories than the average food in “Vegetables” (38 kcal per 100 g).
| Per 100 g | This food | Group average |
|---|---|---|
| Energy | 23 kcal | 38 kcal |
Related foods
Frequently asked questions
- How many calories are in 100 g of spinach?
- 100 g has 23 kcal. That means about 435 g for every 100 kcal.
- How many calories are in one cup of spinach?
- One cup (30 g) has 7 kcal.
Log spinach with a photo in MacroLab
Snap your plate and MacroLab estimates calories and macros, then keeps your daily targets up to date.
Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.