The Core Answer: Raw vs. Cooked
When calculating the caloric content of spinach, its state is the most important factor. Raw spinach is light and fluffy, packed with water, which accounts for its low-calorie density. When cooked, spinach wilts significantly, losing much of its water content. This process concentrates the remaining nutrients and calories into a smaller, denser portion.
150 Grams of Raw Spinach
For those who prefer their greens fresh in a salad or a smoothie, 150 grams of raw spinach is a substantial volume. This amount is exceptionally low in calories and provides a wealth of vitamins and minerals. The key is that the calories are not only low but also come from a beneficial nutritional profile of carbohydrates and protein.
- Calories: ~35 kcal
- Protein: ~4 g
- Carbohydrates: ~5 g
- Fat: ~1 g
- Fiber: ~3 g
- Vitamins: High in Vitamin K, Vitamin A, Vitamin C, and Folate
- Minerals: Rich in Iron and Potassium
150 Grams of Cooked Spinach
Cooking 150 grams of fresh spinach dramatically reduces its volume while condensing its nutritional components. This results in a higher calorie count per gram. The search results show that 150 grams of cooked spinach contains approximately 60 calories. This higher figure is not due to a change in the total calories of the original leaves, but rather the caloric density of the resulting portion. Note that this number can increase further if cooking oils or fats are added.
150 Grams of Frozen Spinach
Frozen spinach is often blanched before freezing, which is a form of cooking. This process and subsequent packaging mean its nutritional profile sits between raw and fully cooked fresh spinach. According to nutritional data, 150 grams of frozen, unprepared spinach contains about 44-46 calories.
Comparison Table: 150g Spinach by Preparation
| Preparation | Approximate Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Raw | 35 | 4 | 5 | 1 |
| Cooked (from fresh) | 60 | 4.3 | 5.5 | 3.4 |
| Frozen (unprepared) | 44–46 | 5 | 6–6.5 | 1–1.1 |
Beyond Calories: A Nutrient-Dense Powerhouse
Regardless of its calorie count, spinach offers an impressive nutritional profile, making it a valuable addition to any diet. Its benefits extend far beyond just being low in calories. A 150-gram serving provides a significant portion of your daily recommended intake for many essential vitamins and minerals. The concentration of these nutrients increases when the spinach is cooked, meaning you get more bang for your buck from a smaller serving size.
- Vitamin K: Crucial for blood clotting and bone health, with one serving of raw spinach providing a massive amount of the daily value.
- Vitamin A: Rich in beta-carotene, which the body converts to vitamin A, essential for vision, immunity, and cell growth.
- Iron: While some iron absorption is inhibited by oxalic acid in raw spinach, cooking helps reduce this effect, allowing for better absorption.
- Folate: Important for cell function and tissue growth, particularly vital during pregnancy.
- Antioxidants: Spinach contains powerful antioxidants like lutein and zeaxanthin, which support eye health.
Factors Influencing Spinach's Caloric Content
The most significant factor influencing the caloric count of spinach is the preparation method. When cooking, you can inadvertently add significant calories depending on the ingredients used. For instance, sautéing spinach in a tablespoon of olive oil can add over 100 calories, dramatically changing the final dish's caloric load. Even boiling can alter nutrient concentration due to water loss. If you are tracking your caloric intake precisely, it's crucial to factor in these added ingredients and how the preparation affects the final portion's density.
Conclusion
To answer the question, "how many calories are in 150 grams of spinach?", the number is not fixed. A 150-gram serving can range from approximately 35 calories when raw to around 60 calories when cooked. The variation is primarily due to the water content and density change during cooking. However, even at its highest, the calorie count remains remarkably low, making spinach an excellent, nutrient-packed choice for a healthy diet. Considering its high concentration of vitamins, minerals, and antioxidants, spinach is a nutritional winner in any form. For the most precise nutritional information on a wide range of foods, consider referencing databases like the USDA FoodData Central. Healthline provides more detail on spinach nutrients.
