Unveiling the Low-Calorie Power: How many calories are in 25g of raw spinach?

November 11, 2025 •

4 min read

Packed with vitamins A, C, and K, along with essential minerals, raw spinach is one of the most nutrient-dense foods available. This leafy green powerhouse is also incredibly low in energy, which is why a small serving can feel so filling while adding minimal calories to your diet. Wondering just how many calories are in 25g of raw spinach? The answer is surprisingly low, making it a perfect addition to any meal plan.

Quick Summary

A 25g serving of raw spinach contains just 6-7 calories, making it an excellent, nutrient-dense choice for weight management and overall health.

Key Points

Minimal Calories: A 25g serving of raw spinach contains only 6 to 7 calories, making it a low-energy food.
Rich in Vitamin K: This small serving provides over 100% of the recommended daily value for vitamin K, which supports blood clotting and bone health.
High Water and Fiber Content: With a composition of around 94% water and significant fiber, raw spinach is filling and aids digestion.
Nutrient-Dense: Raw spinach is packed with essential vitamins like A, C, and folate, as well as minerals such as iron and magnesium.
Versatile Ingredient: It can be easily incorporated into salads, smoothies, eggs, and cooked dishes to boost nutritional value with minimal calories.
Oxalate Levels: Raw spinach contains high levels of oxalates, which can be reduced by boiling.

The Minimal Calorie Count of 25g of Raw Spinach

For those meticulously tracking their caloric intake, spinach is a dream come true. A standard 25g serving of raw spinach, which is roughly equivalent to a small handful of leaves, contains only around 6 to 7 calories. This makes it a fantastic "free food" in many diet plans, as it provides a lot of volume and nutrients without adding significant energy. This exceptionally low-calorie density is primarily due to its high water content, which makes up about 94% of its weight. The remaining mass consists of protein, carbohydrates (including fiber), and trace amounts of fat, all contributing to its low overall calorie count.

A Nutritional Profile Beyond Calories

While the low-calorie count is impressive, the true value of spinach lies in its comprehensive nutritional profile. Even in a small 25g serving, it delivers a potent dose of crucial vitamins and minerals.

Vitamin K: A 25g serving provides over 100% of the recommended daily value of vitamin K, which is essential for blood clotting and bone health.
Vitamin A: It is a good source of vitamin A, important for vision and immune function, delivered in the form of beta-carotene.
Folate (Vitamin B9): Essential for cell growth and DNA formation.
Vitamin C: A potent antioxidant that supports immune health.
Iron: While spinach is famous for its iron, a 25g serving provides a modest but valuable amount of this mineral, crucial for oxygen transport.
Magnesium: Involved in over 300 biochemical reactions in the body.

Raw vs. Cooked Spinach: A Nutritional Comparison

There is a common debate about whether to eat spinach raw or cooked. The truth is, both methods have their benefits, and the caloric difference is minimal on a per-gram basis. The primary change with cooking is the volume. Cooked spinach loses a significant amount of water and wilts, so a much larger quantity of raw leaves is needed to achieve the same cooked portion, leading to a higher calorie count and more concentrated nutrients in that same volume. Cooking can also increase the bioavailability of certain nutrients while degrading others.

Here is a simple comparison table based on a 100g serving, scaled for clarity:


Nutrient	Raw Spinach (100g)	Cooked Spinach (100g, boiled)
Calories	~23 kcal	~51 kcal
Vitamin K	Very high	Very high (concentration increases)
Vitamin C	Higher	Lower (some is lost in water)
Iron	Higher concentration	More bioavailable
Fiber	Higher	Concentrated, may feel less bulky
Oxalates	Higher	Significantly reduced by boiling

Incorporating Spinach into Your Diet for Optimal Health

Adding spinach to your meals, whether raw or cooked, is a simple way to boost your nutrient intake. The low-calorie nature of raw spinach makes it especially useful for those seeking weight management. Its high fiber content contributes to a feeling of fullness, which can help control appetite and prevent overeating. Furthermore, spinach is rich in antioxidants that protect against oxidative stress and chronic diseases.

Here are some simple ways to add raw and cooked spinach to your meals:

Smoothies: Blend a handful of raw spinach into your morning fruit smoothie for a nutritional boost you won't even taste.
Salads: Use raw spinach as the base for a fresh, vibrant salad. Mix with other vegetables, nuts, and a light vinaigrette.
Omelets and Scrambled Eggs: Sauté spinach and mix it into your morning eggs for a protein-packed and nutrient-rich breakfast.
Pasta and Sauces: Add a generous amount of cooked spinach to pasta sauces, stir-fries, or lasagnas for extra flavor and nutrients.
Wraps and Sandwiches: Replace high-calorie dressings with fresh spinach leaves in your wraps and sandwiches for a healthier option.

Potential Downsides and Considerations

Despite its many benefits, there are some considerations when consuming spinach. It is high in oxalates, compounds that can bind with calcium and potentially contribute to kidney stones in predisposed individuals. Cooking, especially boiling, can significantly reduce the oxalate content by up to 87%. It is also high in Vitamin K, which can interfere with blood-thinning medications like warfarin. People on such medication should maintain a consistent intake rather than fluctuating. For most people, consuming spinach in moderation as part of a balanced diet is perfectly safe and highly beneficial.

Conclusion: A Small Leaf, A Big Impact

The answer to how many calories are in 25g of raw spinach? is a mere handful, but the impact of this leafy green on your health is immense. With just 6 to 7 calories, this small serving delivers a wealth of vitamins, minerals, and antioxidants, making it a cornerstone of a healthy and balanced diet. Whether you prefer it raw in a fresh salad or cooked in a warm dish, spinach offers a versatile and low-calorie way to boost your nutrient intake and support weight management goals. Its high water and fiber content provide a feeling of fullness, while its potent vitamins and antioxidants contribute to overall well-being. By understanding its nutritional value and cooking methods, you can harness the full potential of this humble superfood.

Learn more about the nutrient content of different foods on the Harvard Health blog.

Frequently Asked Questions

Cooking spinach does not add or remove calories from the leaves themselves, but it does cause the leaves to wilt and lose water. This concentrates the nutrients and calories in a smaller volume, so a cup of cooked spinach will have more calories than a cup of raw spinach.

Both raw and cooked spinach are healthy. Raw spinach retains more of its water-soluble vitamins, like Vitamin C, while cooking can increase the bioavailability of certain fat-soluble nutrients like beta-carotene and make iron more absorbable. Boiling spinach also significantly reduces its oxalate content.

A 25g serving of raw spinach contains roughly 1g of carbohydrates, 1g of protein, and only 0.1g of fat, according to some data. The majority of its content is water.

While highly nutritious, excessive consumption of raw spinach can be a concern for people with a history of kidney stones due to its high oxalate content. For most people, a moderate amount is perfectly fine.

Spinach is beneficial for weight loss because it is low in calories but high in fiber and water, which promotes a feeling of fullness and can help curb appetite. It allows you to consume a large volume of food for minimal calories.

Spinach contains non-heme iron, which is not as readily absorbed by the body as heme iron from animal products. However, consuming spinach with a source of Vitamin C (like lemon juice or bell peppers) can significantly enhance iron absorption.

Spinach extract is a concentrated weight loss supplement made from the thylakoids in spinach leaves, which may help reduce appetite and cravings. It's different from consuming whole raw spinach leaves, which provide a broader spectrum of nutrients and fiber.