How Many Calories Are in 50g of Cooked Spinach?

November 12, 2025 •

3 min read

According to the USDA, a standard cup of boiled, drained spinach contains only 41 calories, making it one of the most nutrient-dense foods available. This low-calorie count is reflected in smaller portions as well, and knowing the specifics can help with precise meal planning. Discover exactly how many calories are in 50g of cooked spinach and the numerous health benefits it provides.

Quick Summary

50g of cooked spinach contains a very low number of calories, typically ranging from 12 to 20 kcal, depending on preparation method. It is packed with vitamins A and K, as well as minerals like iron and calcium. Cooking methods and added ingredients will slightly affect the total caloric content.

Key Points

Caloric Content: 50g of cooked spinach has approximately 12-20 calories, depending on the cooking method.
Nutrient-Dense: It is packed with essential vitamins and minerals, including Vitamin K, Vitamin A, iron, and calcium.
Enhanced Absorption: Cooking spinach increases the bioavailability of iron and calcium compared to raw spinach.
Preparation Matters: Adding fats like oil or butter during cooking will significantly increase the total calorie count.
High in Fiber: The high fiber content in spinach aids digestion and promotes a feeling of fullness.
Low-Fat: Spinach is naturally very low in fat and cholesterol-free, making it ideal for a heart-healthy diet.

The Low-Calorie Power of Cooked Spinach

Cooked spinach is a nutrient-dense and low-calorie addition to any meal. A 50g serving of plain, cooked spinach is an excellent way to boost your vegetable intake without significantly increasing your total caloric load. However, the final calorie count can vary slightly depending on whether it's prepared with or without additional fats like oil or butter.

To put this into perspective, 50g is a little less than half a cup of cooked spinach. For someone managing their weight or simply trying to eat more healthfully, this small portion delivers a substantial amount of essential vitamins and minerals for a minimal calorie cost. The high water and fiber content in spinach contributes to feelings of fullness, making it a great food for satiety.

Nutritional Breakdown: What's Inside 50g of Cooked Spinach?

Beyond just the calories, cooked spinach is a nutritional superstar. The cooking process, while potentially reducing some heat-sensitive vitamins like Vitamin C, actually makes some nutrients, such as iron and calcium, more bioavailable for the body to absorb. This small portion offers a concentrated dose of many key nutrients, making every bite count. It's a rich source of Vitamin K, important for blood clotting and bone health, and Vitamin A, vital for vision and immune function.

Raw vs. Cooked: A Comparison

Understanding the difference in nutritional profiles between raw and cooked spinach can help you tailor your diet to your specific needs. While the calories in both are very low, the density of nutrients changes as the moisture is reduced during cooking.


Feature	50g Raw Spinach	50g Cooked Spinach (Boiled, Drained)
Calories	Approximately 12 kcal	Approximately 12-20 kcal
Carbohydrates	~2g	~2g
Protein	~1g	~1-2g
Fiber	~1g	~1g
Vitamin K	High	Very High
Iron Absorption	Lower bioavailability	Higher bioavailability
Vitamin C	Higher content	Lower content

How Preparation Affects Calorie Count

While 50g of cooked spinach on its own is extremely low in calories, adding other ingredients during the cooking process will increase the overall energy content. This is a crucial consideration for anyone tracking their intake accurately. For instance, sautéing in a tablespoon of olive oil can add around 120 calories, fundamentally changing the nutritional profile of the meal. Using plain water or a splash of broth is the best way to keep the calories minimal while still enjoying the benefits of cooked spinach.

Ways to Incorporate Cooked Spinach into Your Diet

There are countless easy and delicious ways to add cooked spinach to your meals, ensuring you get its full nutritional punch. Here are a few simple ideas:

Spinach Scramble: Mix wilted spinach into your scrambled eggs for a nutrient-packed breakfast.
Pasta Booster: Stir cooked spinach into your favorite pasta sauce to increase the vegetable content.
Side Dish: Sauté spinach with a little garlic and olive oil for a quick and simple side.
Soups and Stews: Add a handful of cooked spinach to soups or stews right before serving to boost nutrients and color.
Smoothies: While cooking changes the nutrient profile, adding cooked spinach to a smoothie can still increase fiber and minerals.

Conclusion

In summary, 50g of cooked spinach is an extremely low-calorie food, with estimates placing it between 12 and 20 calories. It is a fantastic source of vitamins and minerals, and the cooking process can even enhance the absorption of certain nutrients like iron. Whether you prefer it raw or cooked, spinach is a powerful and versatile vegetable that deserves a place in a healthy diet. By being mindful of preparation methods and any added ingredients, you can maximize the health benefits of this nutritional powerhouse.

American Heart Association - Among leafy green powerhouses, spinach packs a wallop

Frequently Asked Questions

No, the act of cooking spinach itself does not add any calories. However, any fats or oils added during cooking, such as butter or olive oil, will increase the final caloric total.

Both raw and cooked spinach are highly nutritious. Cooking increases the bioavailability of iron and calcium, while raw spinach retains more heat-sensitive nutrients like Vitamin C and folate.

To keep the calorie count low, cook spinach by boiling, steaming, or sautéing it in a minimal amount of water or a low-sodium broth instead of oil.

In 50g of plain cooked spinach, you will find roughly 2g of carbohydrates, 1-2g of protein, and a negligible amount of fat.

Yes, spinach is excellent for weight loss. It is very low in calories and high in fiber, which helps you feel full and satisfied with a small portion.

Spinach is a good source of plant-based (non-heme) iron, especially when cooked. To maximize absorption, pair it with a food high in Vitamin C, like lemon juice or bell peppers.

Yes, even a small 50g serving of cooked spinach is a powerhouse of vitamins. It provides a significant portion of your daily Vitamin K and Vitamin A needs.