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Spinach, Cooked

Spinach, Cooked

EverydayCooked

Cooked spinach is a nutrient-dense leafy green that becomes tender and reduced in volume when heated. The cooking process increases the bioavailability of key nutrients like iron, calcium, and vitamins A and K, while reducing oxalic acid content that can inhibit mineral absorption. This versatile vegetable is commonly steamed or sautéed, making it an easily incorporated ingredient in soups, side dishes, and egg-based preparations while maintaining its low-calorie profile.

Macro Impact

A 1/2 cup serving contains 21 calories, 3g protein, 3g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 21 calories?
Walking3.5 mph, moderate pace
5 min
YogaModerate effort, gentle pace
4 min
SwimmingModerate effort, freestyle
3 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1/2 cup (90 g)
Amount per serving
Calories21
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium63mg
3%
Total Carbohydrate3g
1%
Dietary Fiber2g
8%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium122mg
9%
Iron3mg
18%
Potassium419mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
2 / 28 g
8%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
18%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
131 / 400 mcg
33%
Vitamin A
472 / 800 mcg
59%
Vitamin C
9 / 83 mg
11%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
12%
Vitamin K
445 / 105 mcg
423%
Minerals
Calcium
122 / 1k mg
12%
Copper
0 / 1 mg
17%
Iron
3 / 13 mg
25%
Magnesium
78 / 370 mg
21%
Manganese
1 / 2 mg
41%
Phosphorous
50 / 700 mg
7%
Potassium
419 / 3k mg
14%
Selenium
1 / 55 mcg
2%
Sodium
63 / 2.3k mg
3%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
82 g
Caffeine
0 mg
Choline
18 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Spinach, cooked, boiled, drained, without salt. USDA Standard Reference, Legacy. Food ID 168463.
  2. 2.Spinach, cooked, boiled, drained, with salt. USDA Standard Reference, Legacy. Food ID 170531.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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