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Calories in Spinach

Spinach is a leafy green vegetable that is nutrient-rich and a kitchen staple in India. Known as Palak in India, the scientific Latin name for spinach is Spinacia oleracea and it first originated in Persia. Surprisingly, this vegetable is related to quinoa and beets and is in the same league in terms of nutritional value. Spinach is high in antioxidants and offers a number of health benefits such as good eye health, prevention of carcinogens in the body, regulation of blood pressure and reduction of oxidative stress.  Spinach can be adapted to countless dishes and cuisines from  all over the world, and it is easily available in India. Read on to know more about the nutritional content and calories in spinach. 

How Many Calories Does Spinach Have?

Spinach is a great source of insoluble fibre, and is low on carbs. In addition to that, it provides vitamins C and K, folic acid, calcium, iron, and carotenoids in significant amounts. It also contains plant compounds that can benefit your health, such as nitrates, lutein, kaempferol, quercetin and zeaxanthin. The calories in one cup of spinach (raw) weighing around 30-40 grams come to about 7 and there are 23 calories in 100 grams of spinach. Here is a quick glance at the nutrient breakdown of spinach. Note that the calories in boiled spinach or cooked spinach will likely differ, particularly based on the food preparation.

Spinach Calories (100 gms)




2.9 g


3.6 g


2.2 g


0.4 g


0.4 g



Calories in Spinach in Common Dishes

While it can be useful to know the calories in raw spinach, it can be difficult to create a meal plan based on that information alone. What you really need to know, is to figure out how you can include a certain food item in your everyday diet. Hence, you can find out the number of calories in cooked spinach, in different food items to get a general idea of how you can modify your diet.

Spinach Dish and Portion Size


Palak Paneer (1 serving/141 gms)


Palak Paratha (1 paratha)


Spinach Pasta (1 cup)


Spinach Salad (1 cup)


Spinach smoothie (200 ml)


Spinach soup (1 serving)


Health Benefits of Eating Spinach

Spinach is one of the best foods to incorporate in your diet if you want to up your iron, potassium and fiber intake. Spinach is linked to several positive effects on our health, and here are a few reasons why you should consider including it in your diet:

1. Spinach helps in reducing oxidative stress

Free radicals are a byproduct of metabolic processes in the body, and they can cause oxidative stress which accelerates ageing of cells and may increase the risk of diseases like diabetes and cancer. Spinach carries a high concentration of antioxidants which combat oxidative stress. 

2. Spinach may improve eye health

The carotenoids lutein and zeaxanthin are present in the human eye, and protect them from damage due to sun rays. These pigments are found in abundance in spinach, and they can also reduce or reverse chances of macular degeneration, blindness and cataracts.

3. Spinach may prevent cancer 

The antioxidant, MGDG and SQDG compounds found in spinach have been studied in relation to cancer prevention. Findings show that they may be able to slow tumour or cancer growth, especially in cases of prostate cancer or breast cancer.

4. Spinach can regulate blood pressure

The concentration of nitrates in spinach, can help in mediating high blood pressure and reducing your risk of cardiovascular disease. 

5. Spinach can help in losing weight and improving digestion

As a vegetable that is high in fiber, spinach can be quite filling while still being low on calories and carbs. Hence, it is a good ingredient for those trying to lose weight. What’s more, it ensures that your digestive system is working smoothly.

How Many Spinach Can You Consume Every Day?

For a vegetable rich in so many valuable nutrients, there is no strict limit on consumption. As always, be reasonable and moderate your intake and include spinach in dishes that maximize its qualities. Half to one cup or about 80 grams of spinach every day is a very doable amount for most people. Frying or overcooking spinach can drastically reduce its nutritional value. Additionally, those who are experiencing health issues like kidney stones can avoid spinach. Due to the high vitamin K1 content, spinach should be avoided by those taking blood thinners.


Spinach can be a boon for your health for several reasons. To make the most of this leafy green, supplement it with other superfoods, and regular exercise. In order to keep track of your health and fitness journey, you can track your BMR and BMI. Not only does this give you a good idea of how you have progressed, but it can also help you get affordable health insurance premium rates. Insurance providers are more likely to approve your application if you are not a very high risk individual with a pre-existing condition such as obesity. 



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FAQs on Calories in Spinach

In which different forms can I consume Spinach?

You can consume spinach in the form of palak paneer, palak paratha, spinach soup, spinach salad, spinach smoothie, in sandwiches, in pasta and so on. 

Is Spinach good for weight loss?

Spinach has low carb content and a lot of fiber and important vitamins, hence they are recommended for weight loss. 

How much Spinach can I eat in a day?

Upto 1-2 cups of cooked spinach is a reasonable daily intake depending on your preferences.

Does Spinach have any health benefits?

Spinach is high in antioxidants and offers a number of health benefits such as improved digestion, good eye health, prevention of carcinogens in the body, regulation of blood pressure and reduction of oxidative stress. 

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