🧪 Nutrition Facts
- Calories 20.4
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 64.6 mg
- Potassium 470.1 mg
- Total Carbohydrate 3.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 2.0 g
- Vitamin A 5950.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 24.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.3 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Spinach is a very low-calorie food at 20.4 calories per serving (3 cup (85.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 3.0g per serving (60% of calories), with a good 2.0g of dietary fiber. It contains 2.3mg of iron (13% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Spinach.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Spinach. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Spinach — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Spinach contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20.4 kcal | 1% |
| Sodium | 64.6 mg | 3% |
| Total Carbohydrate | 3.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 2.0 g | 4% |
| Vitamin A | 5950.0 IU | 119% ⭐ |
| Vitamin C | 24.0 mg | 27% ✅ |
| Calcium | 79.9 mg | 6% |
| Iron | 2.3 mg | 13% |
| Potassium | 470.1 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Spinach accounts for 1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 60% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 20.4 calories in Spinach? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 1.5 min |
| Walking: 17 minutes per mile | 3.5 min |
| Cycling (Low Intensity) | 2.2 min |
| HIIT | 1.9 min |
| Football | 3.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spinach
Is Spinach good for weight loss?
Spinach is excellent for weight loss because it's extremely low in calories—only about 20 calories per 3-cup serving—while being filling due to its 2g of fiber. The high water content and substantial potassium make it satisfying without derailing your calorie goals.
Is Spinach a good snack for kids?
Spinach can work for kids, especially when incorporated into dishes they already enjoy like pasta, smoothies, or mixed into ground meat. Raw spinach might be a tougher sell for picky eaters, but cooking it down or blending it makes it nearly invisible.
What vitamins or minerals stand out in Spinach?
Iron and vitamin C are the standouts here: spinach provides 2.3mg of iron (important for energy and oxygen transport), and the 24mg of vitamin C actually helps your body absorb that iron more effectively.
What diets does Spinach suit?
Spinach works well with virtually every diet: it's perfect for keto and low-carb plans with just 3g carbs, ideal for vegan and vegetarian diets as a plant-based iron source, and fits seamlessly into Mediterranean, paleo, and clean-eating approaches.
What does Spinach pair well with for a balanced meal?
Spinach pairs beautifully with protein sources like eggs, chicken, or beans to create a complete meal, and benefits from healthy fats like olive oil or nuts that help absorb its fat-soluble vitamins. Garlic, lemon, and whole grains round out balanced, satisfying dishes.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
