Calories in boiled spinach: 20 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 16 kcal. Per 100 g the figure is 20 kcal.

Q: Is spinach high in folate?

Yes. Spinach, baby, boiled in unsalted water has 0.135 mg folate per 100 g, 68 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Does boiling change the sodium in spinach?

Yes. Per 100 g, sodium goes from 30 mg raw to 42 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

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

By share of the daily reference intake: folate (0.135 mg, 68 %), manganese (1.2 mg, 60 %) and potassium (950 mg, 48 %) per 100 g.

What’s in an 80 g portion

More than half of a portion is water. The rest is 2.6 g protein and 0.96 g fibre.

0.56 gFat

2.6 gProtein

0.16 gCarbohydrate

0.96 gFibre

73.5 gWater

2.2 gMinerals and the rest

0.56 gFat
2.6 gProtein
0.16 gCarbohydrate
0.96 gFibre
73.5 gWater
2.2 gMinerals and the rest

Below average for vegetables

Spinach is 20 kcal per 100 g. The 240 vegetables in this database average 59.9.

Spinach20

Vegetables average59.9

Low in fat

0.7 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per portion0.56 g

Saturates, per portion0.15 g

Vitamins and minerals in spinach

Four of the 23 recorded reach the “high in” level. Folate leads by a long way.

54 %

Folate

0.108 mg in an 80 g portion

12th of 189 vegetables

Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.

Manganese0.96 mg48 %

Potassium760 mg38 %

Vitamin A0.29 mg36 %

Magnesium89.6 mg24 %

Vitamin C17.6 mg22 %

A source of

None recorded

Vitamin D
Vitamin B12

Show all 23 with amounts

Folate0.108 mg, 54 %

Manganese0.96 mg, 48 %

Potassium760 mg, 38 %

Vitamin A0.29 mg, 36 %

Magnesium89.6 mg, 24 %

Vitamin C17.6 mg, 22 %

Copper0.18 mg, 18 %

Calcium133 mg, 17 %

Chloride125 mg, 16 %

Iron2.1 mg, 15 %

Riboflavin (vitamin B2)0.16 mg, 11 %

Zinc1 mg, 10 %

Selenium0.0056 mg, 10 %

Niacin (vitamin B3)1.5 mg, 9.5 %

Phosphorus48.8 mg, 7 %

Thiamin (vitamin B1)0.06 mg, 5.8 %

Vitamin B60.08 mg, 5.7 %

Vitamin E0.54 mg, 4.5 %

Pantothenic acid (vitamin B5)0.25 mg, 4.1 %

Iodine0.004 mg, 2.7 %

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 under 1 % of the biotin reference intake per 100 g.

Vitamin D

0mgin spinach

Find it inBloater, grilled500 % per 100 g

Vitamin B12

0mgin spinach

Find it inLiver, ox, raw4400 % per 100 g

Biotin

<1%in spinach, per 100 g

Find it inLiver, chicken, fried432 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Spinach against other vegetables

Per 100 g, spinach has the most folate of the 6 here, ahead of amaranth leaves (raw).

0.135mg

0.085mg

0.084mg

0.054mg

0.047mg

0.034mg

Spinach, baby, boiled in unsalted waterthis page

Amaranth leaves, raw−0.05 mg

Cabbage, white, raw−0.051 mg

Spring onions, bulbs and tops, raw−0.081 mg

Kohl rabi, boiled−0.088 mg

Courgette, raw−0.101 mg

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

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Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

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Questions about spinach

What the numbers say to the questions people actually search.

How many calories are in a portion of spinach?

A typical portion (80 g, one of your five a day) gives 16 kcal. Per 100 g the figure is 20 kcal.

Is spinach high in folate?

Yes. Spinach, baby, boiled in unsalted water has 0.135 mg folate per 100 g, 68 % of the NRV, above the 30 % threshold for a “high in” claim.

Does boiling change the sodium in spinach?

Yes. Per 100 g, sodium goes from 30 mg raw to 42 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does spinach have most of?

By share of the daily reference intake: folate (0.135 mg, 68 %), manganese (1.2 mg, 60 %) and potassium (950 mg, 48 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-550, Spinach, baby, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fruit and vegetables, 2013. 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. The dataset's sample note is not shown on the page (its wording trips the site's checks). 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: Baby Spinach). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More vegetables

From the same group, with calories per 100 g, and the foods with the most folate.

Carrots, young, canned in water, re-heated, drained20 kcal

Fennel, Florence, boiled11 kcal

Mushrooms, Jew's ear, tough, dried, soaked, raw76 kcal 240vegetablesin this food group

How many calories are in boiled spinach?

What’s in an 80 g portion

Below average for vegetables

Low in fat

Vitamins and minerals in spinach

Folate

A source of

None recorded

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

Vitamin D

Vitamin B12

Biotin

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Spinach against other vegetables

Taken every morning since 1998.

Questions about spinach

More vegetables

More vegetables

Most folate

Nutrient guides

Nutrition

Vitamins and minerals