Calories in dried spinach: 211 kcal per 100 g

What’s in an 80 g portion

Minerals and the rest is the biggest part of a portion, 21 g of it.

5.5 gFat

19.4 gProtein

11 gCarbohydrate

14.6 gFibre

8.4 gWater

21 gMinerals and the rest

5.5 gFat
19.4 gProtein
11 gCarbohydrate
14.6 gFibre
8.4 gWater
21 gMinerals and the rest

Above average for vegetables

Spinach is 211 kcal per 100 g. The 240 vegetables in this database average 59.9.

Spinach211

Vegetables average59.9

High in fibre

18.2 g of fibre per 100 g; the UK “high fibre” line is 6 g.

Fibre, per portion14.6 g

Protein, per portion19.4 g

Vitamins and minerals in spinach

Ten of the 14 recorded reach the “high in” level. Manganese leads by a long way.

208 %

Manganese

4.2 mg in an 80 g portion

3rd of 188 vegetables

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Potassium3480 mg174 %

Calcium1184 mg148 %

Iron14.6 mg104 %

Magnesium376 mg100 %

Vitamin E11.9 mg99 %

Also high in

A source of

Selenium

Only a trace

Vitamin C
Thiamin
Riboflavin
Vitamin B6
Folate
Biotin
Pantothenic acid

None recorded

Vitamin D
Vitamin B12

Show all 14 with amounts

Manganese4.2 mg, 208 %

Potassium3480 mg, 174 %

Calcium1184 mg, 148 %

Iron14.6 mg, 104 %

Magnesium376 mg, 100 %

Vitamin E11.9 mg, 99 %

Chloride680 mg, 85 %

Zinc4.9 mg, 49 %

Phosphorus312 mg, 45 %

Copper0.28 mg, 28 %

Selenium0.0072 mg, 13 %

Iodine0.0136 mg, 9.1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What spinach doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or thiamin.

Vitamin D

0mgin spinach

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein spinach

Find it inCherries, West Indian2150 % per 100 g

Thiamin (vitamin B1)

Tracein spinach

Find it inWheatgerm164 % per 100 g

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Spinach against other vegetables

Spinach comes second for manganese here, just behind seaweed (wakame, dried, raw).

6.1mg

5.2mg

4.3mg

1.8mg

Seaweed, wakame, dried, raw+0.9 mg

Spinach, driedthis page

Agar, dried−0.9 mg

Patra leaves, raw−3.4 mg

Taro leaves, raw−3.4 mg

Courgette, dried−3.4 mg

All values per 100 g, from the same dataset. Differences are against spinach.

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Questions about spinach

The questions people ask about spinach, answered from the dataset.

How many calories are in a portion of spinach?

A typical portion (80 g, one of your five a day) gives 169 kcal. Per 100 g the figure is 211 kcal.

Is spinach high in manganese?

Yes. Spinach, dried has 5.2 mg manganese per 100 g, 260 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does spinach have most of?

By share of the daily reference intake: manganese (5.2 mg, 260 %), potassium (4350 mg, 217 %) and calcium (1480 mg, 185 %) per 100 g.

Is spinach a good source of protein?

Spinach, dried has 24.3 g protein per 100 g, 39 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 17-417, Spinach, dried, published by Public Health England under the Open Government Licence v3.0. Main data references: Miscellaneous Foods Supplement, 1994. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Spinach). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.