How many calories are in 1 cup of cooked spinach?

November 14, 2025 •

4 min read

According to the USDA, a standard 1-cup serving of cooked, boiled, and drained spinach contains just 41 calories, making it an incredibly low-calorie, nutrient-dense food. This makes knowing how many calories are in 1 cup of cooked spinach a simple yet powerful detail for weight management and overall health.

Quick Summary

A 1-cup serving of cooked spinach contains approximately 41 calories, offering a rich source of vitamins, minerals, and fiber for a minimal caloric cost. Cooking significantly reduces the volume of spinach, concentrating its nutritional value per cup compared to its raw counterpart. This makes it an ideal food for low-calorie diets, weight management, and boosting daily nutrient intake.

Key Points

Low Calorie: One cup of cooked spinach contains just 41 calories, making it excellent for weight management.
Nutrient-Dense: Cooked spinach offers a concentrated source of protein, fiber, and essential vitamins like K, A, and C.
Higher Mineral Absorption: Cooking reduces oxalic acid, which improves the body's ability to absorb key minerals like iron and calcium.
Different from Raw: A single cup of cooked spinach represents a much larger quantity of raw leaves, concentrating its nutritional value per serving.
Versatile Ingredient: Can be easily incorporated into many dishes, from simple side dishes to soups and egg recipes.

Cooked Spinach: A Low-Calorie Nutrient Powerhouse

Spinach is celebrated for its health benefits, and its low-calorie profile is a major reason why. At only 41 calories per cooked cup, it's one of the most efficient ways to consume essential nutrients without a significant caloric impact. Cooking wilted spinach condenses a much larger volume of raw leaves into a single cup, concentrating its protein, fiber, and mineral content. This nutrient density is what makes it a 'superfood' in many healthy eating plans.

Nutritional Breakdown of 1 Cup Cooked Spinach

Beyond the low-calorie count, a single cup of cooked spinach is packed with an impressive list of vitamins and minerals.

Protein: Provides about 5.3 grams, a surprisingly high amount for a leafy green.
Fiber: Contains 4.3 grams, which aids in digestion and helps you feel full longer.
Vitamins: An excellent source of vitamin K, vitamin A (as beta-carotene), and vitamin C.
Minerals: Rich in iron, calcium, magnesium, and potassium, all vital for various bodily functions.

Raw vs. Cooked: How Cooking Affects Calories and Nutrients

Understanding the difference between raw and cooked spinach is key to appreciating its nutritional value. The calorie count isn't the only change; the cooking process alters the availability of certain nutrients. For instance, while raw spinach has about 7 calories per cup, a cooked cup is a condensed version of a much larger quantity of raw leaves, which is why it has more calories per cup.

Key differences:

Volume Reduction: Cooking causes spinach to wilt dramatically, meaning one cup of cooked spinach uses several cups of raw spinach leaves.
Nutrient Availability: Heating breaks down oxalic acid, which can inhibit the absorption of minerals like iron and calcium. This makes cooked spinach an excellent source for absorbing these nutrients. However, some water-soluble vitamins, like vitamin C, may be slightly reduced during the cooking process.

Comparison Table: Cooked vs. Raw Spinach (Per 1 Cup)


Nutrient	Cooked Spinach (Boiled, 1 cup)	Raw Spinach (1 cup)
Calories	~41 kcal	~7 kcal
Protein	~5.3 g	~0.9 g
Dietary Fiber	~4.3 g	~0.7 g
Iron	~6.4 mg	~0.8 mg
Calcium	~245 mg	~30 mg
Vitamin K	~888 mcg	~145 mcg

Simple and Healthy Ways to Cook Spinach

Cooking spinach doesn't have to be complicated. Simple methods can retain flavor and nutrients while keeping the calorie count low.

Sautéed Spinach: Quickly sauté fresh spinach in a pan with a small amount of olive oil and garlic. The spinach will wilt in just a few minutes, resulting in a tender, flavorful side dish.
Blanched Spinach: For a softer texture, briefly immerse spinach in boiling water for 1-2 minutes, then drain and season. This is an excellent way to prepare it for salads or as a base for other recipes.
Spinach in Soups and Curries: Add a handful of spinach to your favorite soups, stews, or curries during the last few minutes of cooking. It will wilt into the dish, adding a nutritional boost and vibrant color.

How to Incorporate Cooked Spinach into Your Diet

There are countless ways to enjoy cooked spinach as part of a balanced diet.

Simple Side Dish: Season with a pinch of salt, pepper, and a dash of lemon juice for a quick, healthy side.
Egg Dishes: Add sautéed spinach to scrambled eggs, omelets, or frittatas for a nutritious breakfast.
Pasta and Sauces: Stir cooked spinach into your pasta sauce or layer it in lasagna.
Grain Bowls: Mix it into rice or quinoa bowls for added fiber and nutrients.
Stuffed Chicken or Fish: Use cooked spinach as a healthy filling for lean proteins.

Considerations for High Oxalate Content

While spinach is highly nutritious, it is important to note its high oxalate content. Oxalates can bind to calcium and other minerals, which is why some people prefer to eat cooked spinach, as the cooking process reduces this effect. For individuals prone to kidney stones, moderation is key. However, for most people, the health benefits far outweigh any concerns, especially when consumed as part of a varied and balanced diet. Combining spinach with a vitamin C source, like lemon juice, can also help maximize iron absorption.

Conclusion: A Versatile and Healthy Choice

In summary, one cup of cooked spinach contains a modest 41 calories, but provides a wealth of essential vitamins, minerals, and fiber. The cooking process concentrates these nutrients, making it a highly efficient food for improving your diet. Whether sautéed, blanched, or added to a main course, cooked spinach is a versatile and healthy addition to any meal plan, particularly for those focused on weight loss or nutrient intake. The difference in volume and nutrient absorption between raw and cooked spinach means that both forms offer valuable, yet distinct, nutritional benefits, allowing you to choose the best option for your dietary needs. Its low-calorie density, combined with its robust nutrient profile, secures spinach's place as a staple for a healthy lifestyle.

Frequently Asked Questions

Yes, cooking spinach alters its nutritional profile. It helps reduce oxalic acid, which improves the absorption of minerals like iron and calcium, but it can slightly decrease water-soluble vitamin content, such as vitamin C.

No, a cup of cooked spinach is much more nutritionally dense than a cup of raw spinach. The cooking process dramatically reduces the volume of the leaves, meaning a single cup of cooked spinach is made from several cups of raw spinach.

Yes, cooked spinach is great for weight loss. It is very low in calories while being high in fiber, which helps you feel full and satisfied. Its high nutrient density also ensures you're getting essential vitamins and minerals without a high caloric intake.

Lightly steaming or sautéing spinach is often considered the healthiest way to cook it, as these methods preserve many nutrients. Cooking it just until wilted prevents overcooking and nutrient loss.

Yes, spinach is an excellent plant-based source of iron, especially when cooked. The cooking process helps break down compounds that inhibit iron absorption. Pairing cooked spinach with vitamin C, such as a squeeze of lemon juice, can further boost iron absorption.

Yes, frozen spinach is a perfectly fine and convenient alternative to fresh. It is typically blanched before freezing, so it will already have a cooked texture and condensed volume. Just be sure to drain any excess water after thawing or cooking.

Adding a small amount of healthy oil, like olive oil, will increase the calorie count, but not significantly if used in moderation. The fat in the oil also helps your body absorb fat-soluble vitamins (like vitamin A) found in spinach more effectively.