Calories in Spinach

About Spinach

Spinach is arguably the most nutrient-dense food per calorie that you can eat. One cup of raw spinach contains only 7 calories while providing over 180% of your daily vitamin K, 56% of vitamin A, and significant amounts of folate, iron, magnesium, and manganese.

Popeye made spinach famous for its iron content, and while the original claims were exaggerated due to a decimal point error, spinach still contains meaningful amounts of iron — about 0.8mg per cup raw. The iron in spinach is non-heme iron, which is best absorbed when paired with vitamin C, so squeezing lemon juice over spinach salads is not just flavorful, it is nutritionally smart.

Spinach is also rich in nitrates, which the body converts to nitric oxide — a compound that dilates blood vessels, improves circulation, and may enhance athletic performance. This is why spinach and other leafy greens are staples in the diets of endurance athletes and cyclists.

For anyone trying to lose weight or eat more vegetables, spinach is essentially a free food. You can add handfuls to smoothies, salads, omelets, and pasta dishes without meaningfully affecting your calorie count. Track your meals with BasedHealth to see just how nutrient-dense your diet can become.