Cooked Spinach has 23 kcal per 100g, with 2.9 g protein, 3.6 g carbohydrates and 0.3 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Cooked Spinach is a high-protein food: 41% of its calories come from protein. Most of its calories (50%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Cooking collapses spinach dramatically: a heaped pan of fresh leaves shrinks to a small bowl, and the calories stay very low. Nearly all of its energy comes from carbohydrate and protein, with only a trace of fat. The numbers climb quickly in dishes like saag or creamed spinach, where butter, ghee or cream do most of the work.
Typical portion: A cup of cooked spinach weighs about 180 g, which works out to roughly 40 kcal.
Also known as: palak, spinach, boiled spinach, steamed spinach
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50 g | 12 kcal | 1.5 g | 1.8 g | 0.2 g |
| 100 g | 23 kcal | 2.9 g | 3.6 g | 0.3 g |
| 150 g | 35 kcal | 4.4 g | 5.4 g | 0.4 g |
| 200 g | 46 kcal | 5.8 g | 7.2 g | 0.6 g |
| 250 g | 58 kcal | 7.3 g | 9 g | 0.8 g |
One serving (100g) is 1% of a 2,000 kcal day and 2% of a 1,500 kcal day. It also gives 2.9 g of protein, which is 3% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Spinach | 100g | 23 kcal | 2.9 g |
| Tomato | 100g | 18 kcal | 0.9 g |
| Roasted Cauliflower | 100g | 29 kcal | 1.8 g |
| Cooked Zucchini | 100g | 17 kcal | 0.6 g |
| Bell Peppers | 100g | 31 kcal | 1 g |
| Cucumber | 100g | 15 kcal | 0.8 g |
| Steamed Broccoli | 100g | 35 kcal | 2.8 g |
Cooked Spinach has 23 kcal per 100g. That serving also has 2.9 g protein, 3.6 g carbohydrates and 0.3 g fat.
Cooked Spinach has 2.9 g of protein per 100g, so 41% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Cooked Spinach can fit a weight-loss diet when the portion fits your daily calorie target. At 23 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.