How healthy is spinach?
Is spinach healthy? Yes, for most people. Spinach scores 100/100 on the HowHealthyIs Score: 100 g provides 23 kcal, 469 µg vitamin A and 28 mg vitamin C. Per calorie it is one of the most nutrient-dense foods there is, rich in vitamin A, folate, magnesium and iron. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Spinach ranks higher than 100% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A100%
- Vitamin C100%
- Magnesium82%
- Iron65%
- Vitamin E59%
- Potassium52%
- Fiber34%
- Calcium33%
- Protein25%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium15%
Raw NRF9.3: 550 minus 16 = 534. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in spinach?
Calories7kcal
Protein0.9g
Carbohydrates1.1g
Fat0.1g
Fiber0.7g
Sugars0.1g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 23 kcal | 7 kcal | |
| Protein | 2.9 g | 0.9 g | 2% |
| Carbohydrates | 3.6 g | 1.1 g | 0% |
| Fiber | 2.2 g | 0.7 g | 2% |
| Sugars | 0.4 g | 0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.4 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 469 µg | 141 µg | 16% |
| Vitamin C | 28 mg | 8.4 mg | 9% |
| Vitamin E | 2 mg | 0.6 mg | 4% |
| Minerals | |||
| Calcium | 99 mg | 30 mg | 2% |
| Iron | 2.7 mg | 0.8 mg | 5% |
| Potassium | 558 mg | 167 mg | 4% |
| Magnesium | 79 mg | 24 mg | 6% |
| Sodium | 79 mg | 24 mg | 1% |
Source: USDA FoodData Central, "Spinach, raw" (FDC 168462). Values rounded.
Why is spinach good for you?
- 141 µg vitamin A in 1 cup raw, 16% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- Bulking up eggs, pasta and smoothies
- Adding iron and magnesium to plant-based meals
What should you watch out for?
- Very high in vitamin K. If you take warfarin, keep your intake steady rather than avoiding it.
- Contains oxalate, which lowers how much of its calcium and iron you absorb and matters for people prone to kidney stones.
Similar foods
Spinach is already one of the most nutrient-dense vegetables we cover.
How does spinach compare?
Common questions about spinach
How many calories are in spinach?
100 g of spinach has 23 kcal. A typical portion, 1 cup raw (30 g), has about 7 kcal.
How much protein is in spinach?
Spinach has 2.9 g of protein per 100 g, or about 0.9 g in 1 cup raw.
Is spinach good for weight loss?
Spinach is low in calories (23 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.