How Many Calories Are in 5 Cups of Baby Spinach?

December 17, 2025 •

4 min read

According to the USDA, a single cup of raw spinach contains approximately 7 calories. Based on this data, 5 cups of baby spinach contain a remarkably low number of calories, making it an excellent choice for a low-calorie diet.

Quick Summary

This guide provides the exact calorie count for 5 cups of raw and cooked baby spinach, offering a practical breakdown of this superfood's nutritional value. It includes measuring techniques, the impact of cooking on calories, and useful tips for incorporating spinach into your diet.

Key Points

Low Calorie Count: 5 cups of raw baby spinach contain approximately 35 calories, making it an excellent low-energy-density food choice.
Raw vs. Cooked Calories: Cooking significantly reduces spinach's volume, increasing the calorie count per cup. For example, 5 cups of raw spinach wilt down considerably, and 5 cups of cooked spinach contain more calories (~323) than the equivalent raw volume.
Nutrient-Dense Food: Baby spinach is packed with essential nutrients, including vitamins A, C, and K, as well as important minerals like iron and potassium.
Easy to Incorporate: Its mild flavor makes baby spinach versatile for adding to salads, smoothies, eggs, and sandwiches for a nutritional boost.
Measurement Matters: For accurate calorie tracking, measure spinach by weight, especially when cooked, or use a loose pack for raw cups to account for volume changes.

Calculating the Calories in 5 Cups of Raw Baby Spinach

When counting calories, the preparation method of spinach is a crucial detail. For raw baby spinach, the calorie count is extremely low. A standard cup of raw spinach is around 30 grams in weight and contains approximately 7 calories. This is because the leafy greens are mostly water by weight. Therefore, to calculate the calories in 5 cups of baby spinach, the math is straightforward: 5 cups multiplied by 7 calories per cup equals approximately 35 calories. This low calorie density is one reason spinach is a staple in weight management plans, as it provides significant volume and nutrients for very few calories.

How Cooking Affects the Calorie Count

Cooking spinach dramatically changes its volume and, consequently, the calorie density per cup. When heated, the moisture in spinach evaporates, causing the leaves to wilt and shrink considerably. A large volume of raw spinach reduces to a small portion once cooked. For example, 5 cups of raw spinach, which contains about 35 calories, might cook down to a fraction of a cup. However, if you are measuring cooked spinach, the calorie count will be different. One cup of cooked spinach can have a much higher calorie total than one cup of raw spinach simply because you are consuming a more concentrated amount of the leafy vegetable. For instance, 5 cups of cooked spinach (that has been boiled and drained) can contain upwards of 300 calories. It is vital to specify if you are calculating calories for raw or cooked servings.

Practical Tips for Measuring Your Spinach

Achieving an accurate calorie count requires proper measurement. Here are some tips for measuring your portion of baby spinach:

Use a measuring cup: The most straightforward method is to use a dry measuring cup. Loosely pack the spinach leaves into the cup without compressing them too tightly. Excessive packing will lead to a higher calorie count than anticipated for that one cup serving.
Weigh your spinach: For the most accurate calorie count, use a food scale. According to food data, 100 grams of raw baby spinach contains about 23 calories. A standard serving of 5 cups is roughly 150 grams, equating to around 35 calories. Weighing is especially useful when dealing with cooked spinach, where volume changes significantly.
Understand volume vs. weight: A cup of raw spinach is very light, whereas a cup of cooked spinach is dense and heavy. Always clarify which form you are measuring to avoid dietary miscalculations. A single cup of cooked spinach is a much more concentrated source of nutrients and calories.

Comparison of Raw vs. Cooked Baby Spinach Calories

This table highlights the significant difference in calories between raw and cooked spinach for a 5-cup volume.


Feature	Raw Baby Spinach	Cooked Baby Spinach (Boiled)
Starting Volume	5 cups	5 cups raw, reduced to a much smaller volume
Approximate Calories	~35 kcal	~323 kcal (for 5 cups, boiled & drained)
Water Content	High	Reduced
Nutrient Density	Lower per cup due to high volume	Higher per cup due to reduced volume
Ease of Measurement	Simple volume measurement	Best to measure by weight post-cooking

Nutritional Breakdown and Health Benefits

Beyond the low calorie count, baby spinach is a nutrient powerhouse. It is loaded with vitamins, minerals, and antioxidants that offer numerous health benefits, making it a valuable addition to any diet.

Vitamins: Rich in Vitamin A, Vitamin C, and especially Vitamin K. Vitamin K is essential for blood clotting and bone health.
Minerals: A great source of iron, potassium, and magnesium. While spinach contains iron and calcium, its high oxalate content can reduce the body's absorption of these minerals.
Antioxidants: Contains beneficial compounds like lutein, which support eye health.
Fiber: Provides a good amount of dietary fiber, which aids digestion and promotes a feeling of fullness, further supporting weight management.

Incorporating Baby Spinach into Your Diet

There are many ways to enjoy the low-calorie benefits of baby spinach:

Salads: Use raw baby spinach as a base for salads. Its mild flavor pairs well with a variety of dressings and toppings.
Smoothies: Blend a handful of baby spinach into your morning smoothie. The taste is easily masked by fruits, and it's a great way to boost your nutrient intake.
Sautéed: Quickly sauté it with a little garlic and olive oil for a simple, healthy side dish. Remember to account for the added oil when counting calories.
Eggs: Add spinach to scrambled eggs or an omelet for extra flavor and nutrients.
Sandwiches and Wraps: Use spinach instead of lettuce on sandwiches or wraps for a nutritional upgrade.

Conclusion

For those watching their caloric intake, 5 cups of raw baby spinach offer an incredibly low-calorie yet nutrient-dense food option, with only around 35 calories. However, it's crucial to be mindful of how preparation affects the calorie content, as cooked spinach is significantly more calorie-dense per cup. By understanding these differences and using proper measurement techniques, you can confidently integrate this versatile superfood into your healthy eating plan. Whether raw in a salad or lightly sautéed, baby spinach provides a wealth of nutritional benefits for a minimal caloric cost.

Optional Outbound Link: For more detailed nutritional information, you can consult the USDA FoodData Central database.

Frequently Asked Questions

Yes, cooking changes the calorie count per cup because it reduces the spinach's volume. A cup of raw spinach has very few calories, but a cup of cooked, wilted spinach is much denser and contains significantly more calories. The total calories from the initial volume remain the same, but they are concentrated into a smaller space.

Five cups of raw baby spinach contain about 35 calories. If you cook that same amount, it will wilt down significantly. However, 5 cups of boiled and drained spinach contain approximately 323 calories because it is a much more concentrated portion.

Baby spinach is healthy both raw and cooked, but the nutritional benefits differ. Raw spinach retains more folate and vitamin C. Cooking can increase the bioavailability of some nutrients, like iron, calcium, and Vitamin A, while reducing the concentration of oxalates.

To measure 5 cups of raw baby spinach, use a standard measuring cup and loosely fill it five times without compacting the leaves. For cooked spinach, weighing on a food scale is the most accurate method to account for volume reduction.

For raw spinach, 5 cups represents a large volume but a very small number of calories, making it a satiating choice. When cooked, it reduces to a much smaller, dense portion.

Baby spinach is rich in vitamins K, A, and C, and minerals such as iron, potassium, and magnesium. It is also a good source of dietary fiber and antioxidants.

Yes, baby spinach is excellent for weight loss due to its low calorie count and high nutrient density. Its fiber content can also help you feel full, which aids in managing appetite.