Spinach is a nutrient-dense leafy green that’s widely used in salads, smoothies, curries, and cooked dishes. It’s low in calories but rich in vitamins and minerals, making it a go-to for healthy diets. But exactly how many calories are in spinach and how does cooking it change its nutritional profile?

Calories by Weight and Cooking Method

Spinach is extremely low in calories. In its raw form, 100g of spinach contains approximately 23 calories. When cooked, spinach wilts down significantly, so portion sizes change even though the calories remain the same.

Here’s how it breaks down:

  • Raw spinach (100g): 23 calories
  • Cooked spinach (boiled, drained – 100g): 23–27 calories
  • A large handful of raw spinach (30g): around 7 calories
  • 1 cup cooked spinach (approx. 180g): around 41–48 calories

Calories increase slightly if spinach is cooked with oil or butter. For example, sautéing spinach in a tablespoon of olive oil can add over 100 extra calories.

Nutritional Breakdown of Spinach

For 100g of raw spinach, the nutritional values are typically:

  • Calories: 23
  • Protein: 2.9g
  • Carbohydrates: 3.6g
  • Of which sugars: 0.4g
  • Fat: 0.4g
  • Saturated fat: 0.1g
  • Fibre: 2.2g
  • Salt: 0.1g
  • Vitamin A: 9377 IU
  • Vitamin K: 482 mcg
  • Folate: 194 mcg
  • Iron: 2.7mg
  • Magnesium: 79mg

Spinach is one of the most nutrient-rich vegetables you can eat, especially for its iron, folate, and vitamin K content.

Benefits of Spinach

Spinach offers a wide range of health benefits. It’s high in antioxidants, which help reduce inflammation and combat cell damage. Its iron content supports oxygen transport in the blood, while folate is essential for cell repair and DNA production. Spinach is also a great source of vitamin K, which plays a key role in blood clotting and bone health.

The fibre in spinach supports digestive health, helps regulate blood sugar, and can contribute to feelings of fullness, despite the low calorie count.

Downsides of Spinach

For most people, spinach is extremely healthy. However, it does contain oxalates, natural compounds that can interfere with calcium absorption and may contribute to kidney stone formation in people prone to them. Cooking spinach reduces its oxalate content significantly, making it easier to digest and less likely to affect calcium absorption.

Spinach is also high in vitamin K, which can interfere with blood-thinning medications like warfarin. Those on such medications should consult their doctor before increasing spinach intake dramatically.

Dietary Impact and the GI Index

Spinach has a glycaemic index (GI) of virtually zero because it contains minimal carbohydrates and has a high fibre content. It does not cause spikes in blood sugar, making it ideal for people managing diabetes, insulin resistance, or anyone on a low-GI eating plan.

Its low-calorie, high-nutrient profile also makes it a top choice for weight loss and general health.

How Is Spinach Grown and Prepared?

Spinach is grown from seed and thrives in cool weather. It matures quickly and can be harvested multiple times throughout its growing season. The leaves are typically washed and either eaten raw or cooked in a wide range of dishes, from soups and stews to stir-fries, curries, omelettes, and pastas.

Fresh spinach contains the most nutrients, but frozen spinach is also a good option, especially when cooked. Canned spinach is less commonly used and may be high in sodium.

There are no added ingredients unless it’s seasoned, cooked in oil, or part of a processed dish.

Healthy Alternatives or Complements to Spinach

Spinach itself is already a top-tier health food, but if you're looking for alternatives or variety, kale, Swiss chard, rocket, and collard greens all provide similar benefits. For a milder flavour in raw dishes, baby spinach is a softer, less fibrous alternative to mature leaves.

To increase absorption of iron from spinach, it’s best to pair it with vitamin C-rich foods like lemon juice, tomatoes, or bell peppers.

Summary

Spinach contains just 23 calories per 100g and is packed with nutrients like iron, folate, and vitamin K. It's low in carbs, low in fat, and glycaemically neutral, making it one of the healthiest vegetables available. Raw or cooked, spinach supports a wide range of health goals from weight control to heart and bone health. Just be cautious if you’re prone to kidney stones or taking blood thinners. Otherwise, it’s hard to go wrong adding spinach to your daily diet.

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