Nutrition Facts for Spinach
Calories in Spinach (Per 100g)
The following values are standardized per 100 grams of spinach.
- Calories
23 kcal
- Protein
2.9 g
- Carbohydrates
3.6 g
- Fat
0.4 g
Nutrition by Serving Size
Calories and macros for common portion sizes of spinach.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 11.5 kcal | 1.5 g | 1.8 g | 0.2 g |
| 100g | 23 kcal | 2.9 g | 3.6 g | 0.4 g |
| 150g | 34.5 kcal | 4.4 g | 5.4 g | 0.6 g |
| 200g | 46 kcal | 5.8 g | 7.2 g | 0.8 g |
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Is Spinach Good for Weight Loss?
Spinach can fit into a weight loss diet when portions are controlled. At 23 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine spinach with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
How to Use Spinach in Your Diet
Practical ways to include spinach in meals:
- Add a 100g portion to lunch or dinner and pair with vegetables and a carb source if needed.
- Use in meal prep: cook in bulk and divide into portions for the week.
- Log your portion in our Meal Log Calculator to see how it contributes to daily calories and macros.
- Combine with other high-protein or high-fiber foods to improve satiety.
Related Tools
Log spinach and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.