How many calories are in 2 cups of spinach leaves?

November 10, 2025 •

3 min read

Two cups of raw spinach typically contain a mere 14 calories, rendering it one of the most nutrient-rich foods. Determining the caloric value of 2 cups of spinach leaves hinges significantly on whether the spinach is consumed raw or cooked.

Quick Summary

This article details the exact calorie count in two cups of spinach leaves, emphasizing the distinction between raw and cooked preparations. It analyzes nutritional changes during cooking and offers strategies for integrating this leafy green into a healthy diet.

Key Points

Low Calories: Two cups of raw spinach have about 14 calories, making it a low-energy food.
Concentrated Nutrients: Cooking spinach shrinks it, concentrating nutrients and calories per cup.
Enhanced Absorption: The body can absorb more iron and calcium from cooked spinach.
Higher Vitamin C: Raw spinach has more vitamin C and folate than cooked spinach.
Weight Management: Both raw and cooked spinach are good for weight loss due to low calories and high fiber.
Versatile Ingredient: Spinach is easily added to smoothies, salads, soups, eggs, and pasta.

Calorie Breakdown: Raw vs. Cooked Spinach

Understanding spinach's calorie content requires differentiation based on preparation. The volume difference between raw and cooked spinach leads to vastly different calorie totals for two cups. Cooking spinach causes it to wilt and lose water, reducing its volume. This concentrates calories and nutrients.

Calories in 2 Cups of Raw Spinach

For those enjoying salads or smoothies, the calorie count for two cups of raw spinach is low. Nutritional data from Precision Nutrition and Nutritionix show that two cups of raw spinach has about 14 calories. This low-calorie density is why spinach is valued in weight management and healthy eating.

Calories in 2 Cups of Cooked Spinach

Two cups of cooked spinach contain more calories because the volume is more concentrated. To get two full cups of cooked spinach, a larger quantity of raw leaves is needed. For example, two cups of boiled, drained spinach can have around 83 calories, though this varies with cooking and added oil or salt. A frozen, cooked, and drained portion can reach 129 calories for the same volume.

Calorie and Nutrient Comparison Table

Here's a comparison based on two cups of raw and cooked spinach. The raw measurement represents a lighter serving, while the cooked one is a more concentrated portion.


Nutrient	2 Cups Raw Spinach (approx. 60g)	2 Cups Cooked Spinach (approx. 360g)
Calories	14 kcal	83 kcal
Carbohydrates	2.2 g	14 g
Protein	1.7 g	11 g
Fat	0.2 g	1 g
Dietary Fiber	1.3 g	9 g
Vitamin K	Very High	Very High
Vitamin A	High	High
Folate	High	High
Iron	Moderate	High
Calcium	Moderate	High

What Happens When You Cook Spinach?

Cooking changes spinach's nutritional profile.

Mineral Absorption: Cooking can reduce oxalic acid, which can inhibit mineral absorption like calcium and iron. This means the body can absorb more iron and calcium from cooked spinach.
Vitamin Content: Heat can cause loss of water-soluble vitamins, especially vitamin C and folate. Therefore, raw spinach is better for these nutrients.
Antioxidant Availability: Cooking can make beneficial carotenoids, like beta-carotene and lutein, more bioavailable.

Easy Ways to Add Spinach to Your Diet

Spinach can be used in many dishes. Here are ideas:

Smoothies: A handful of raw spinach blends into smoothies, adding nutrients without affecting flavor.
Salads: Use raw spinach as a salad base. It pairs well with many toppings.
Sautéed Side Dish: Sauté spinach with olive oil and garlic for a simple side dish. It wilts quickly.
Eggs: Add fresh or cooked spinach to scrambled eggs or omelets for a breakfast boost.
Soups and Stews: Add spinach to soups and stews near the end of cooking.
Pasta Dishes: Mix wilted spinach into pasta sauces or stir-fries for fiber and vitamins.
Sandwiches and Wraps: Use fresh spinach leaves in sandwiches or wraps instead of iceberg lettuce.

Conclusion: A Low-Calorie Powerhouse

Spinach is an exceptionally healthy food choice, whether raw or cooked. Two cups of raw spinach have minimal calories, ideal for low-energy meals. Two cups of cooked spinach are more nutrient- and calorie-dense, great as a side dish. Understanding this volume difference is crucial for weight management. Incorporating both raw and cooked spinach maximizes intake of vitamins, minerals, and antioxidants, supporting health. To learn more about food's nutritional content, see the USDA FoodData Central database.

Frequently Asked Questions

The calorie difference is due to the volume change. Cooked spinach loses water, concentrating calories and nutrients. It takes more raw spinach to produce two cups of cooked spinach.

Both are healthy, but they offer different benefits. Raw spinach has more folate and vitamin C, while cooked provides more absorbable iron and calcium.

Yes, excessive spinach consumption can be a concern, especially for those prone to kidney stones. Spinach contains oxalates, which can contribute to kidney stones.

Yes, spinach is excellent for weight loss. It is low in calories, high in fiber, and can help suppress appetite, promoting fullness.

Incorporating one to two cups of spinach per day, whether raw or cooked, can provide significant health benefits. A balanced diet including other nutrient-rich foods is always recommended.

Frozen spinach has a nutritional value comparable to fresh spinach. Freezing helps preserve nutrients and is a convenient option.

To minimize nutrient loss, use quick cooking methods like sautéing or stir-frying. Boiling can cause more nutrients to leach into the water.