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Spinach (raw) — Nutrition Facts
USDA FoodData Central · Decent protein density12.4 g protein per 100 kcal
Protein 39% · 2.9 g
Carbs 49% · 3.6 g
Fat 12% · 0.4 g
Diet compliance
| Diet | Why |
|---|
| ✓ Keto | 1.4 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Spinach (raw) · per 100 g
Calories23
Total Fat 0.4 g1% DV
Saturated Fat 0.1 g0% DV
Cholesterol 0 mg0% DV
Sodium 79 mg3% DV
Total Carbs 3.6 g1% DV
Fiber 2.2 g8% DV
Sugars 0.4 g
Protein 2.9 g6% DV
Vitamin D 0 µg · Calcium 99 mg · Iron 2.7 mg · Potassium 558 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 23 |
| 1 cup | 30 g | 6.9 |
| 1 bunch | 340 g | 78.2 |
| 1 leaf | 10 g | 2.3 |
| 1 package (10 oz) | 284 g | 65.3 |
Protein per calorie
Spinach (raw) delivers 12.4 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Spinach (raw)?
Spinach (raw) has 23 calories per 100 grams, which is about 6.9 calories per 1 cup.
How much protein is in Spinach (raw)?
Spinach (raw) has 2.9 g of protein per 100 grams — 12.4 g of protein per 100 calories.
Is Spinach (raw) keto-friendly?
Spinach (raw) has 1.4 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Spinach (raw) vegan?
Spinach (raw) is vegan — it contains no animal-derived ingredients.
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