Spinach
Per serving: 1 cup raw (30g)
About Spinach
Spinach is one of the most versatile leafy greens available. At just 7 calories per cup, it offers 121% DV of Vitamin K along with folate, iron, and carotenoids.
Whether tossed into salads, blended in green smoothies, or sautéed with garlic and olive oil, spinach offers maximum nutrient density.
At-a-Glance Stats
Macronutrient Breakdown
7 kcal
Total calories per 1 cup raw (30g)
Protein
Builds & repairs muscle tissue
2% of typical daily value
Carbohydrates
Primary fuel source for energy
1% of typical daily value
Total Fat
Supports hormones & nutrient uptake
0% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
2% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Exceptional source of Vitamin K (121% DV) and Vitamin A (56% DV) for bone and eye health.
- 2
Contains dietary nitrates that help relax blood vessels and support circulatory health.
- 3
Lutein and zeaxanthin antioxidants protect retinal health against blue light exposure.
- 4
Extremely low calorie count (7 kcal/cup) allows high-volume meal volume without excess calories.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Pair raw or cooked spinach with a squeeze of fresh lemon juice — Vitamin C enhances non-heme iron absorption.
Diet Compatibility
Frequently Asked Questions
How many calories are in Spinach?›
Spinach contains 7 calories per 1 cup raw (30g). This includes 0.9g protein (3.6 kcal), 1.1g carbohydrates (4.4 kcal), and 0.1g fat (0.9 kcal).
How much protein does Spinach have?›
Spinach provides 0.9g of protein per 1 cup raw (30g).
Is Spinach good for weight loss?›
Extremely low calorie count (7 kcal/cup) allows high-volume meal volume without excess calories. With 7 calories per serving, it can fit well within a calorie-controlled diet.