Boiled Spinach: Calories and Nutrition Facts for 100 Grams

How much of your daily nutrition do you get from 100 grams of boiled spinach? How many calories in 100 grams of boiled spinach? How much fiber? How much protein? How much fat? How many carbs? Discover the nutritional value of 100 grams of boiled spinach with calories and daily values of vitamins and minerals.

Note: The nutritional values presented below are for 100 grams of mature spinach leaves, cooked – boiled – and drained, without salt added to them. In the first set of nutrition facts you have the number of calories and content of macro and micronutrients, while in the second set of nutrition facts you have the percentage of daily values for essential vitamins and minerals and other nutrients.

Boiled spinach nutrition facts 100 grams

100 grams of boiled spinach is about half a cup and has only 23 kilocalories.

  • Nutrition facts for 100 grams of boiled spinach (drained):

  • Energetic value (calories): 23 kcal (kilocalories)
  • Carbohydrates content: 3.75 grams
  • Sugar content: 0.43 grams
  • Fiber content: 2.4 grams
  • Protein: 2.97 grams
  • Fat content: 0.26 grams
  • Cholesterol: 0 grams
  • Water content: 91.2 grams

100 grams of boiled spinach gets you almost 3 grams of protein, but is cholesterol-free and almost fat-free.

  • Vitamins in 100 grams of boiled spinach:

  • Vitamin A: 524 micrograms (mcg) from pigmented beta-carotene antioxidants, but no retinol
  • Vitamin B1: 0.095 milligrams (mg)
  • Vitamin B2: 0.236 milligrams
  • Vitamin B3: 0.49 milligrams
  • Vitamin B5: 0.145 milligrams
  • Vitamin B6: 0.242 milligrams
  • Vitamin B9 (folate): 146 micrograms (mcg)
  • Vitamin B12: 0
  • Choline: 19.7 milligrams (mg)
  • Vitamin C: 9.8 milligrams
  • Vitamin D: 0
  • Vitamin E: 2.08 milligrams (mg)
  • Vitamin K: 494 micrograms (mcg)

Boiled spinach is a good source of fiber and naturally low in carbs.

  • Minerals in 100 grams of boiled spinach:

  • Calcium: 136 milligrams (mg)
  • Copper: 174 micrograms (mg)
  • Iron: 3.57 milligrams (mg)
  • Magnesium: 87 milligrams
  • Manganese: 0.935 milligrams
  • Phosphorus: 56 milligrams
  • Potassium: 466 milligrams
  • Selenium: 1.5 micrograms (mcg)
  • Sodium: 70 milligrams (mg)
  • Zinc: 0.76 milligrams

Nutrition facts from USDA.gov.

Boiled spinach is an excellent source of nutrition as it contributes measurably to daily values of essential vitamins and dietary minerals.

Boiled spinach vitamins 100 grams

A serving of just 100 grams of boiled spinach, drained, provides just 1.15% of all the calories the average adult person can eat in a day.

  • Boiled Spinach: Daily Values for 1oo Grams

  • Energetic value: just 1.15% of the daily calorie intake for the average adult
  • Carbohydrates: 1.36% of daily requirements for an adult person
  • Dietary fiber: a little over 8.5% of daily fiber requirements for an adult person
  • Protein: 5.94% of daily protein requirements for an adult person
  • Fat: just 0.33% of daily fat values for an adult person
  • Sugar: Boiled spinach has under 0.5 grams of sugar per 100 grams, but does not contribute to permitted values for added sugar since its sugar is naturally occurring.

A serving of 100 grams of boiled spinach has almost 6% of daily protein values for an adult. However, the protein is not complete, lacking in essential amino acids.

Boiled spinach calories nutrition 100 grams

Boiled spinach is naturally very high in vitamin A with close to 60% of daily values for an adult person in just 100 grams.

  • Vitamins in Boiled Spinach: Daily Values for 100 Grams

  • Vitamin A: over 58% of daily vitamin A values for the average adult person
  • Vitamin B1: 7.9%
  • Vitamin B2: over 18%
  • Vitamin B3: 3%
  • Vitamin B5: 2.9%
  • Vitamin B6: over 14%
  • Vitamin B9: 36.5%
  • Vitamin B12: 0%
  • Choline: 3.58%
  • Vitamin C: 10.9%
  • Vitamin D: 0%
  • Vitamin E: over 13.8%
  • Vitamin K: over 411%

A serving of 100 grams of boiled spinach, drained, has good amounts of vitamin B1, vitamin B2, vitamin B6 and vitamin B9, but no vitamin B12.

It helps to boil spinach for as little time as possible, just until cooked, to help it preserve as much as possible of its natural vitamin C content.

  • Minerals in Boiled Spinach: Daily Values for 1oo Grams

  • Calcium: close to 10.5% of daily calcium values for the average adult person
  • Copper: 19.3%
  • Iron: 19.8%
  • Magnesium: 20.7%
  • Manganese: 40.65%
  • Phosphorus: close to 4.5%
  • Potassium: 9.9%
  • Selenium: 2.7%
  • Sodium: 3%
  • Zinc: 6.9%

A serving of 100 grams of boiled spinach, drained, has over 10% of all the calcium an adult person needs in a day.

A serving of 100 grams of boiled and drained spinach provides almost 20% of the daily iron values for an adult person and over 40% of manganese requirements.

This post was updated on Monday / November 22nd, 2021 at 12:49 AM