What is the nutritional value of 30g of spinach?

November 27, 2025 •

2 min read

A 30-gram serving of raw spinach contains only about 7 calories, yet it packs a powerful punch of essential vitamins and minerals. Understanding what is the nutritional value of 30g of spinach can help you appreciate this leafy green as a nutrient-dense and low-calorie addition to any diet.

Quick Summary

A 30g serving of raw spinach is a low-calorie, nutrient-dense choice, providing significant amounts of vitamins A and K, plus key minerals like iron and folate. This portion supports overall health, contributing to bone and eye wellness.

Key Points

Low Calorie: 30g of raw spinach contains just 7 calories, making it a highly nutrient-dense food.
Rich in Vitamin K: A single serving provides over 120% of your Daily Value for vitamin K, which is critical for blood and bone health.
Good Source of Vitamin A and Folate: It offers 16% of the DV for vitamin A and 15% for folate, supporting vision, immunity, and cell growth.
Contains Key Minerals: Even a small portion is a source of iron, calcium, and manganese.
Raw vs. Cooked Benefits: While cooked spinach offers more absorbable iron and calcium, raw spinach retains higher amounts of heat-sensitive vitamins C and folate.
Supports Overall Health: Regular, small consumption can aid bone health, eye health, and provide antioxidant benefits.
Versatile and Easy to Add: The mild flavor of spinach makes it easy to add a 30g portion to a variety of dishes.

Macronutrient Breakdown of 30g of Spinach

A 30-gram serving of raw spinach, roughly equivalent to one cup of leaves, is primarily water and contains only about 7 calories. It offers approximately 1 gram of protein and 1 gram of carbohydrates, mostly fiber, contributing minimally to total caloric intake while aiding digestion. The fat content is very low, around 0.1 grams.

Essential Vitamins and Minerals in 30g of Spinach

This small serving size provides significant amounts of several vitamins and minerals crucial for health:

Vitamin K: Over 120% of the Daily Value (DV), vital for blood clotting and bone health.
Vitamin A: Around 16% of the DV, supporting vision, immune function, and skin.
Folate (Vitamin B9): Approximately 15% of the DV, important for cell growth.
Iron: About 10% of the DV, necessary for oxygen transport.
Manganese: Provides about 12% of the DV, important for metabolism.
Vitamin C: Contributes about 9% of the DV, a powerful antioxidant.

Raw vs. Cooked Spinach: A Nutritional Comparison

Cooking spinach can impact its nutrient availability. Heat can reduce levels of vitamin C and folate but may increase the absorption of minerals like iron and calcium by breaking down oxalic acid. Cooked spinach is more concentrated, meaning 30g represents a smaller volume with more nutrients per bite.

Comparison Table: 30g Raw vs. 30g Cooked Spinach


Nutrient	30g Raw Spinach	30g Cooked Spinach (frozen, drained)
Calories	~7 kcal	~10 kcal
Vitamin K	~121% DV	~135% DV
Vitamin A	~16% DV	~20% DV
Iron	~10% DV	~7% DV
Folate (B9)	~15% DV	~9% DV
Calcium	~3% DV	~5% DV
Protein	~1g	~1g
Vitamin C	~9% DV	~1% DV

Health Benefits of a 30g Spinach Serving

Regularly consuming even a small amount of spinach can support various aspects of health:

Bone Health: Vitamin K, calcium, and magnesium contribute to strong bones.
Eye Health: Beta-carotene and lutein help protect vision.
Energy Levels: Iron is important for preventing fatigue.
Immunity: Antioxidants like vitamin C help support the immune system.
Heart Health: Nutrients like potassium and nitrates can aid in regulating blood pressure.

Incorporating 30g of Spinach into Your Diet

Adding 30g of spinach to your diet is easy due to its mild flavor and versatility. Consider these options:

Blend raw spinach into smoothies.
Use fresh spinach as a salad base.
Wilt spinach into warm dishes like pasta or stir-fries.
Mix into scrambled eggs.
Incorporate into dips.

Conclusion: A Small Serving, Big Impact

The nutritional value of 30g of spinach is significant for its size. It's a low-calorie source of numerous vitamins, minerals, and antioxidants, particularly rich in vitamin K, vitamin A, and folate. Whether enjoyed raw or cooked, adding this small portion of spinach to your diet is a simple step towards improving overall health and well-being. For more detailed information, consult a resource like WebMD.

Frequently Asked Questions

A 30g serving of raw spinach contains approximately 7 calories. This is a very low amount, making it an excellent addition to low-calorie diets.

Yes, cooking can affect its nutritional profile. While some heat-sensitive vitamins like C and folate may be reduced, cooking helps break down oxalic acid, which can improve the absorption of minerals like iron and calcium.

While not a primary protein source, 30g of raw spinach provides a small amount (about 1 gram) of plant-based protein. It is a complementary nutrient rather than a major contributor.

30g of raw spinach is notably rich in Vitamin K (over 120% DV), Vitamin A (16% DV), and Folate (15% DV). It also contains a good amount of Vitamin C.

There is approximately 1mg of iron in a 30g serving of raw spinach, which is about 10% of the Daily Value. However, iron absorption can be affected by other compounds and is enhanced by cooking.

For most people, spinach is a very healthy addition to their diet. However, individuals prone to oxalate-containing kidney stones should monitor their intake due to spinach's high oxalate content.

Yes, frozen spinach is considered just as nutritious as fresh spinach and can be more cost-effective. The nutritional values are comparable, with freezing preserving most of the beneficial compounds.