Published by Saura ·
Spinach nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 18 kcal and 2.1 g protein. Reference food and preparation: plain spinach. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 75 g edible portion of spinach (plain spinach) supplies about 14 kcal, 1.6 g protein and 1.4 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Spinach: nutrition per 100 g and example portion
Reference preparation: plain spinach. The exact source name is “Spinach” (Fineli food 33456). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 75 g example |
|---|---|---|
| Energy | 18 kcal | 14 kcal |
| Protein | 2.1 g | 1.6 g |
| Available carbohydrate (excludes fiber) | 0.3 g | 0.2 g |
| Fat | 0.6 g | 0.4 g |
| Saturated fat | <0.1 g | <0.1 g |
| Fiber | 1.9 g | 1.4 g |
How to weigh spinach
Leafy spinach loses a great deal of volume during cooking. A bowl of raw leaves and a bowl of cooked spinach are not interchangeable portions. This reference is plain spinach, so use a matching cooked entry when you weigh it after cooking.
Calculate your own spinach portion
For the 75 g example, multiply the source amounts by 75 ÷ 100 = 0.75. The unrounded energy calculation is 18.1 × 0.75 = 13.575 kcal, displayed as approximately 14 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 75 with your own edible weight. Keep the preparation as plain spinach; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Creamed spinach, spinach soup and spinach pie need their additional ingredients. Spinach contributes vegetables but is not a practical substitute for a larger protein serving. This extract does not provide iron, calcium or vitamin values.
Meal ideas using spinach
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add raw spinach to a lentil and orange salad.
- Stir spinach into a bean-and-tomato pasta sauce, logging the complete sauce recipe.
Compare other vegetables
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Red bell pepper | raw red sweet pepper | 28 kcal | 0.9 g | 1.9 g |
| Button mushrooms | fresh button mushrooms or champignons | 15 kcal | 2.1 g | 1.5 g |
| Zucchini | raw zucchini or summer squash | 18 kcal | 0.7 g | 0.7 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Red bell pepper nutrition: calories, protein and portion sizesRed bell pepper (raw): about 28 kcal and 0.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Button mushrooms nutrition: calories, protein and portion sizesButton mushrooms (raw): about 15 kcal and 2.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Zucchini nutrition: calories, protein and portion sizesZucchini (raw): about 18 kcal and 0.7 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
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Frequently asked questions
How many calories are in 75 g of spinach?
This plain spinach reference supplies about 14 kcal per 75 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of spinach matter?
Creamed spinach, spinach soup and spinach pie need their additional ingredients. Spinach contributes vegetables but is not a practical substitute for a larger protein serving. This extract does not provide iron, calcium or vitamin values.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 33456: Spinach
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 386: Sweet pepper, red
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 345: Champignon, fresh
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 389: Zucchini, summer squash
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.