Calories in Spinach, raw
Per 2 cups, 60 g
Spinach, raw has 14 calories per 2 cups, 60 g. That is about 1% of a 2,000-calorie day. The same serving provides 1.7 g of protein, 2.2 g of carbohydrate, 0.2 g of fat and 1.3 g of fibre. Per 100 g, that works out at 23 calories and 2.8 g of protein. Against the thresholds EU food labelling uses, it qualifies as high in protein, fat free and low energy. Wilts to almost nothing, so cooked spinach is a far bigger serving than it looks.
Calories and macros
| Per 2 cups, 60 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 14 kcal | 23 kcal | 1% |
| Protein | 1.7 g | 2.8 g | 3% |
| Carbohydrate | 2.2 g | 3.7 g | 1% |
| Fat | 0.2 g | 0.3 g | 0% |
| Fibre | 1.3 g | 2.2 g | 4% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about spinach, raw
How many calories are in spinach, raw?
Spinach, raw has 14 calories per 2 cups, 60 g, which is about 1% of a 2,000-calorie day.
How many calories are in 100 g of spinach, raw?
100 g of spinach, raw contains 23 calories.
How much protein is in spinach, raw?
One serving of 2 cups, 60 g provides 1.7 g of protein — 2.8 g per 100 g, or 3% of the 50 g daily reference intake.
How many carbs are in spinach, raw?
One serving of 2 cups, 60 g contains 2.2 g of carbohydrate, of which 1.3 g is fibre.
What is spinach, raw a good source of?
Measured against EU food labelling thresholds, spinach, raw qualifies as high in protein, fat free and low energy. At least 20% of its calories come from protein. Under 0.5 g of fat per 100 g. Under 40 calories per 100 g — a lot of food for very little.