Understanding How Many Calories Are in 4 Cups of Cooked Spinach

December 3, 2025 •

4 min read

Cooking 4 cups of raw spinach, which is very low in calories, results in a much smaller, dense portion of cooked spinach, concentrating its nutrient profile. Specifically, a standard preparation reveals that 4 cups of cooked spinach contain approximately 166 calories.

Quick Summary

Find the specific calorie count and a complete nutritional profile for 4 cups of cooked spinach. The analysis covers macronutrients, vitamins, and minerals, highlighting how cooking affects nutrient availability.

Key Points

Calorie Count: 4 cups of cooked, plain spinach contain approximately 166 calories.
Nutrient Concentration: Cooking spinach significantly reduces its volume, concentrating nutrients like iron, calcium, and protein.
Improved Absorption: The heating process breaks down oxalic acid, which improves the body's ability to absorb iron and calcium from spinach.
Preparation Matters: Adding fats like oil or butter, or making it into a creamed dish, will drastically increase the total calorie count.
Raw vs. Cooked: Cooked spinach is higher in certain vitamins and minerals per cup due to its density, while raw spinach retains more vitamin C.
Health Benefits: Cooked spinach boosts eye health, supports blood pressure, and contributes to weight management through its high fiber and nutrient density.
Caution: Individuals on blood thinners or with a history of kidney stones should be aware of the high vitamin K and oxalate content in spinach.

Calorie Breakdown for 4 Cups of Cooked Spinach

When boiled, drained, and without added salt or oil, 4 cups of cooked spinach contain approximately 166 calories. This is a surprisingly low amount for such a nutrient-dense food. The significant volume reduction that occurs during cooking is the main reason for this concentrated calorie and nutrient value. A massive pile of raw spinach wilts down to a fraction of its original size, making it much easier to consume a large quantity of this beneficial vegetable. The caloric content is primarily derived from its carbohydrates and proteins, with very minimal fat.

The Nutritional Profile of Cooked Spinach

Beyond just the calories, 4 cups of cooked spinach offer a wealth of micronutrients. According to data from food databases, this serving size provides an impressive nutritional punch.

Macronutrients: A standard preparation yields roughly 27 grams of carbohydrates, 21 grams of protein, and only 2 grams of fat. The high protein content for a leafy green is notable and contributes to its satiety.
Vitamins: Spinach is particularly high in vitamins A, K, and folate. Cooking actually increases the bioavailability of certain nutrients, including vitamins A and E, making them easier for the body to absorb. A 4-cup portion supplies a significant percentage of the daily value for these vitamins.
Minerals: It is an excellent source of essential minerals, including iron, calcium, and potassium. In fact, 4 cups of boiled spinach can supply a substantial amount of your daily iron and calcium needs. The heating process breaks down oxalic acid, which can otherwise inhibit the absorption of these key minerals, further enhancing its nutritional value.

Factors That Influence the Calorie Count

The final calorie count of your cooked spinach can change depending on the preparation method and any ingredients added. While 166 calories is the baseline for plain, boiled spinach, adding cooking fats or sauces will increase the total.

Added Fats: A tablespoon of olive oil, commonly used for sautéing, adds about 120 calories. A knob of butter adds around 100 calories. Using a simple, non-stick cooking spray with minimal added fat is a good way to keep the calorie count low while sautéing.
Additives and Sauces: Creamed spinach, often made with heavy cream, butter, and cheese, can push the calorie count far beyond the initial 166. A creamy sauce can easily double or triple the total calories.
Canned vs. Fresh: The preparation method also impacts the final numbers. For instance, 4 cups of canned and cooked spinach are reported to have approximately 198 calories, often due to added sodium and other processing effects. Frozen spinach is another option, with 4 cups (cooked from frozen) containing around 258 calories, primarily due to the water content and density differences.

Comparison: Raw vs. Cooked Spinach

Cooking spinach changes its density and, as a result, its calorie and nutrient concentration per cup. The following table compares a single cup of raw spinach to a single cup of cooked spinach (boiled, without salt).


Nutrient	1 Cup Raw Spinach	1 Cup Cooked Spinach	Notes
Calories	~7 kcal	~41 kcal	Cooked is denser, concentrating calories.
Protein	~1 g	~5.3 g	Protein is concentrated as volume shrinks.
Fiber	~0.7 g	~4.3 g	Fiber becomes more concentrated.
Iron	~0.8 mg	~6.4 mg	Cooked offers higher iron concentration and better absorption.
Calcium	~30 mg	~245 mg	Cooked offers better absorption due to reduced oxalic acid.
Vitamin K	~145 µg	~888 µg	Highly concentrated in cooked spinach.
Vitamin C	Higher	Lower (lost in cooking)	Vitamin C is sensitive to heat.

Health Benefits of Cooked Spinach

Both raw and cooked spinach are exceptionally healthy, but cooking offers some distinct advantages. By breaking down oxalic acid, cooking improves the absorption of critical minerals like iron and calcium. Additionally, heating can make certain carotenoids, such as beta-carotene, lutein, and zeaxanthin, more available for the body to use, which are beneficial for eye health. Its high antioxidant content also helps combat oxidative stress. The high fiber and protein content of cooked spinach contribute to a feeling of fullness, which can aid in weight management.

Potential Downsides and Considerations

While spinach is a powerful superfood, it's worth being aware of a couple of considerations. For those prone to kidney stones, the high oxalate content in spinach can be a concern, although cooking does help reduce this. The high vitamin K1 content is also a factor for individuals on blood-thinning medications, who should monitor their intake. Discussing dietary choices with a healthcare provider is always a wise approach if you have specific health concerns.

Conclusion

In summary, 4 cups of cooked spinach, prepared simply by boiling and draining without added salt, contains approximately 166 calories. This low-calorie, high-nutrient food is a fantastic addition to any healthy diet. Its concentrated nutritional profile offers an abundance of vitamins and minerals, with improved absorption of iron and calcium due to the cooking process. Be mindful of added fats or sauces, as they can significantly alter the final calorie count. Whether you choose to enjoy it sautéed, steamed, or boiled, incorporating this leafy green into your meals is a smart choice for your health.

Visit WebMD for more information on the health benefits of spinach.

Frequently Asked Questions

No, cooking spinach does not add to its intrinsic calorie count. However, the volume reduction concentrates the existing calories per cup. Any increase in total calories comes from fats or other ingredients added during the cooking process.

Yes, frozen spinach (cooked and drained) can have a higher calorie count per cup. For example, 4 cups cooked from frozen is about 258 calories, compared to 166 for 4 cups cooked from fresh. This is largely due to differences in moisture content and density.

Spinach shrinks dramatically when cooked, with a large volume of raw spinach reducing to a much smaller, dense pile. This is why 4 cups of cooked spinach require many more cups of raw spinach to produce.

Yes, cooked spinach is an excellent food for weight loss. It is low in calories, high in fiber, and offers a substantial amount of protein for a vegetable, all of which contribute to satiety and help with calorie management.

No, cooked spinach does not lose all its nutrients. While some heat-sensitive nutrients like Vitamin C are reduced, cooking actually improves the absorption of others, including vitamins A and E, and key minerals like iron and calcium by breaking down oxalic acid.

To cook spinach without adding extra calories, you can steam it or use a non-stick pan with a minimal amount of a low-calorie cooking spray. You can also simply boil it and drain the water.

Yes, cooked spinach is a better source of absorbable iron than raw spinach. The heating process reduces oxalic acid, which can bind to minerals, making the iron more available for your body to absorb.