Calories in boiled spinach: 21 kcal per 100 g

Q: How many calories are in a portion of spinach?

A typical portion (80 g, one of your five a day) gives 17 kcal. Per 100 g the figure is 21 kcal.

Q: Is spinach high in vitamin K?

Yes. Spinach, frozen, boiled in unsalted water has 0.84 mg vitamin K per 100 g, 1120 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does spinach have most of?

By share of the daily reference intake: vitamin K (0.84 mg, 1120 %), vitamin A (1.1 mg, 138 %) and folate (0.052 mg, 26 %) per 100 g.

Q: Is spinach a good source of protein?

Spinach, frozen, boiled in unsalted water has 3.1 g protein per 100 g, 48 % of the energy, which meets the UK threshold for “high protein”.

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.

0.64 gFat

2.5 gProtein

0.4 gCarbohydrate

1.7 gFibre

73.3 gWater

1.5 gMinerals and the rest

0.64 gFat
2.5 gProtein
0.4 gCarbohydrate
1.7 gFibre
73.3 gWater
1.5 gMinerals and the rest

Below average for vegetables

Spinach is 21 kcal per 100 g. The 240 vegetables in this database average 59.9.

Spinach21

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.24 g

Salt, per portion0.03 g

Vitamins and minerals in spinach

Two of the 24 reach the “high in” level, led by vitamin K.

896 %

Vitamin K

0.672 mg in an 80 g portion

2nd of 57 vegetables

Vitamin K contributes to normal blood clotting and to the maintenance of normal bones.

Vitamin A0.881 mg110 %

Folate0.0416 mg21 %

Calcium120 mg15 %

Potassium272 mg14 %

Vitamin E1.4 mg11 %

None recorded

Vitamin D
Vitamin B12

Show all 24 with amounts

Vitamin K0.672 mg, 896 %

Vitamin A0.881 mg, 110 %

Folate0.0416 mg, 21 %

Calcium120 mg, 15 %

Potassium272 mg, 14 %

Vitamin E1.4 mg, 11 %

Iron1.4 mg, 9.7 %

Niacin (vitamin B3)1.4 mg, 8.5 %

Manganese0.16 mg, 8 %

Copper0.07 mg, 7.2 %

Magnesium24.8 mg, 6.6 %

Vitamin C4.8 mg, 6 %

Phosphorus38.4 mg, 5.5 %

Vitamin B60.07 mg, 5.1 %

Zinc0.48 mg, 4.8 %

Thiamin (vitamin B1)0.05 mg, 4.4 %

Chloride24.8 mg, 3.1 %

Riboflavin (vitamin B2)0.04 mg, 2.9 %

Pantothenic acid (vitamin B5)0.17 mg, 2.8 %

Selenium0.0008 mg, 1.5 %

Iodine0.0016 mg, 1.1 %

Biotin0.00008 mg, <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”.

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

No recorded vitamin D or vitamin B12, and only 1.8 % of the selenium reference intake per 100 g.

Vitamin D

0mgin spinach

Find it inBloater, grilled500 % per 100 g

Selenium

1.8%in spinach, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Vitamin B12

0mgin spinach

Find it inLiver, ox, raw4400 % per 100 g

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Spinach against other vegetables

Spinach comes second for vitamin K here, just behind spring greens (boiled).

0.893mg

0.84mg

0.623mg

0.315mg

0.242mg

Spring greens, boiled+0.053 mg

Spinach, frozen, boiled in unsalted waterthis page

Curly kale, raw−0.217 mg

Watercress, raw−0.525 mg

Cabbage, green, raw−0.598 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 17 kcal. Per 100 g the figure is 21 kcal.

Is spinach high in vitamin K?

Yes. Spinach, frozen, boiled in unsalted water has 0.84 mg vitamin K per 100 g, 1120 % 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: vitamin K (0.84 mg, 1120 %), vitamin A (1.1 mg, 138 %) and folate (0.052 mg, 26 %) per 100 g.

Is spinach a good source of protein?

Spinach, frozen, boiled in unsalted water has 3.1 g protein per 100 g, 48 % 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 13-458, Spinach, frozen, boiled in unsalted water, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Frozen vegetable survey, 1985; with new LGC folate and carotenoid values. Estimated values from 'spinach, fresh, boiled' or 'spinach, raw'. Vitamin K1 from Bolton-Smith et al, Br.J. Nutr 83, 2000. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.