Spinach (Raw) Calories and Nutrition
Also known as: Palak
1 cup (~30 g) of Spinach (Raw) contains 7 calories, 0.9g protein, 1.1g carbs and 0.1g fat — a vegan dish in the vegetables category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 cup (~30 g) |
|---|---|---|
| Calories | 23 kcal | 6.9 kcal |
| Protein | 2.86 g | 0.9 g |
| Carbs | 3.63 g | 1.1 g |
| Fat | 0.39 g | 0.1 g |
| Fiber | 2.2 g | 0.7 g |
| Sugar | 0.42 g | 0.1 g |
| Sodium | 79 mg | 23.7 mg |
| Calcium | 99 mg | 29.7 mg |
| Iron | 2.71 mg | 0.8 mg |
| Saturated fat | 0.06 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
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How Spinach (Raw) fits in your diet
A 1 cup (~30 g) of spinach (raw) contributes about 0% of a 2,000-kcal daily target and roughly 2% of an average adult's 50 g daily protein floor. Typically made with spinach.
Raw leaf spinach — base for palak paneer. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Spinach (Raw)?
Spinach (Raw) has roughly 7 kcal per 1 cup (~30 g) (about 23 kcal per 100 g). Macros: 0.9g protein, 1.1g carbs, 0.1g fat.
Is Spinach (Raw) good for weight loss?
Yes — at 7 kcal per typical serving, spinach (raw) is light and weight-loss-friendly.
How much protein is in Spinach (Raw)?
Spinach (Raw) delivers about 0.9g protein per 1 cup (~30 g). Pair with dal, paneer, eggs or chicken to hit a protein target.
Can diabetics eat Spinach (Raw)?
Yes, spinach (raw) is generally diabetic-friendly in normal portions. Watch oil and added sugar.
How does Spinach (Raw) fit into a typical Indian meal?
Spinach (Raw) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced for steady glucose and good satiety.
Sources
Nutrition values for spinach (raw) are sourced from USDA FoodData Central (FDC 168462). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026