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Portions and preparation · USDA nutrition

Spinach calories per cup: 7–130 across 10 of 11 named USDA examples

Across 10 of 11 named USDA examples, a cup contains 7–130 calories. Their listed weights span 25–220 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g. The remaining 1 specifically named example does not list that exact household measure.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 110 g

46calories

Spinach, canned, cooked with butter or margarine

Protein
3 g
Carbs
3.6 g
Fat
2.9 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709627 Full nutrition profile →

Compare all 11 food records, nutrition tables and USDA sources

The 11 exact records in this guide report 3–65 calories in the records' own listed source servings and 23–63 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Spinach, begin by separating “Spinach, canned, cooked with butter or margarine” from “Spinach, raw.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 11 linked records.

Equal-weight view

How spinach records compare at 100 grams

Five rank landmarks are shown from all 11 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Spinach, canned, cooked, no added fat 23 kcal
    23 kcal
  2. 25th-ranked landmark: Spinach, raw 27 kcal
    27 kcal
  3. Median-ranked landmark: Spinach, canned, cooked with butter or margarine 42 kcal
    42 kcal
  4. 75th-ranked landmark: Spinach, frozen, cooked with butter or margarine 53 kcal
    53 kcal
  5. Maximum: Spinach, fresh, cooked with oil 63 kcal
    63 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 11 named USDA records in view: 11 direct matches. They span 2 source categories, including Spinach and Vegetables on a sandwich. The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 11 records together under the exact grouping key “spinach.” That rule determines membership before any nutrition result is read.

For Spinach, this page can compare 11 named records from FDC 2709627 through FDC 2709614. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

10–110 g before composition

The largest source amount is 11.0× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

40 kcal separates the fixed-weight endpoints

The lower endpoint is “canned, cooked, no added fat”; the higher is “fresh, cooked with oil.” This isolates density, not ingredient causation.

Discriminator

2.1 g fiber gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “for use on a sandwich” (1.6 g) and “frozen, cooked, no added fat” (3.7 g).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every spinach.

Important: “Lower” begins with Spinach, for use on a sandwich; “higher” ends with Spinach, frozen, cooked with oil, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every spinach meal.

Full comparison

Compare every selected FNDDS record

For Spinach, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Spinach nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Spinach, canned, cooked with butter or margarine Direct name match 110 gUSDA reference amount 46 kcal 42 3 g 2.5 g 363 mg FDC 2709627 ↗
Spinach, canned, cooked with oil Direct name match 110 gUSDA reference amount 54 kcal 49 3 g 2.5 g 344 mg FDC 2709626 ↗
Spinach, canned, cooked, no added fat Direct name match 108 gUSDA reference amount 25 kcal 23 3 g 2.6 g 348 mg FDC 2709617 ↗
Spinach, for use on a sandwich Direct name match 10 gUSDA reference amount 3 kcal 27 0.3 g 0.2 g 11 mg FDC 2710254 ↗
Spinach, fresh, cooked with butter or margarine Direct name match 93 gUSDA reference amount 51 kcal 55 3.1 g 1.7 g 255 mg FDC 2709619 ↗
Spinach, fresh, cooked with oil Direct name match 93 gUSDA reference amount 59 kcal 63 3.1 g 1.7 g 236 mg FDC 2709618 ↗
Spinach, fresh, cooked, no added fat Direct name match 90 gUSDA reference amount 30 kcal 33 3.1 g 1.7 g 236 mg FDC 2709615 ↗
Spinach, frozen, cooked with butter or margarine Direct name match 110 gUSDA reference amount 58 kcal 53 4.3 g 4 g 245 mg FDC 2709625 ↗
Spinach, frozen, cooked with oil Direct name match 110 gUSDA reference amount 65 kcal 59 4.3 g 4 g 227 mg FDC 2709624 ↗
Spinach, frozen, cooked, no added fat Direct name match 108 gUSDA reference amount 37 kcal 34 4.3 g 4 g 229 mg FDC 2709616 ↗
Spinach, raw Direct name match 13 gUSDA reference amount 4 kcal 27 0.4 g 0.2 g 14 mg FDC 2709614 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 10 to 110 grams—a 100-gram gap before composition enters the comparison. Their own source servings run from 3 calories for “for use on a sandwich” to 65 for “frozen, cooked with oil.” At a fixed 100 grams, “canned, cooked, no added fat” is 23 calories and “fresh, cooked with oil” is 63—a fixed-weight separation of 40 calories. For Spinach, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “canned, cooked with butter or margarine”, “for use on a sandwich”, “fresh, cooked with oil”, “frozen, cooked with oil”, and “raw”. The source formulations contain 8 distinct ingredient codes; examples that appear in only part of the set include salt, table, spinach, canned, regular pack, drained solids, spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt, and spinach, mature. On this Spinach page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Spinach” cannot resolve the differences between Spinach, canned, cooked with butter or margarine and Spinach, raw. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 10–110 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “canned, cooked with butter or margarine”, “for use on a sandwich”, “fresh, cooked with oil”, “frozen, cooked with oil”, and “raw”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    8 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.

  4. 04

    The unresolved plate

    Even “Spinach, canned, cooked with butter or margarine” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Spinach unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that spinach is the right meal family. Then resolve the phrases that actually separate this set—“canned, cooked with butter or margarine”, “for use on a sandwich”, “frozen, cooked with butter or margarine”, and “raw”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Spinach source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Explore this meal family

3 more-specific spinach guides

Use a focused guide when its description matches your meal. Each one keeps its own exact source records and links back to this broader family.

Focused guide Spinach canned cooked Spinach canned cooked: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Spinach fresh cooked Spinach fresh cooked: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Spinach frozen cooked Spinach frozen cooked: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 11 exact records behind Spinach source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Spinach, fresh, cooked with oil is higher in total fat per 100 g

Spinach, fresh, cooked with oil reports 4.1 g versus 0.5 g for Spinach, canned, cooked, no added fat: a 3.6 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Spinach, for use on a sandwich is denser; Spinach, canned, cooked, no added fat is higher in its source amount

Spinach, for use on a sandwich reports 27 kcal per 100 g and 3 kcal in USDA source amount (10 g). Spinach, canned, cooked, no added fat reports a lower 23 kcal per 100 g but a higher 25 kcal in USDA source amount (108 g).

Choose the record before reading the number

Spinach, frozen, cooked, no added fat and Spinach, raw are not interchangeable

The page keeps both records at the same 100 g denominator and makes Preparation wording (No matching controlled term in the source name versus raw) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Spinach source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Spinach, frozen, cooked, no added fat vs Spinach, raw

Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: No matching controlled term in the source name versus raw; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Spinach, canned, cooked, no added fat vs Spinach, raw

Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: No matching controlled term in the source name versus raw; it is a selection cue, not evidence of cause.

Follow this evidence path 10 context records in this source topic Spinach

Spinach, canned, cooked with butter or margarine and Spinach, canned, cooked with oil belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Salt, table

USDA input 2047 appears in 6 of 11 context records; its summed listed input weight spans 0.3–0.3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Spinach, canned, regular pack, drained solids

USDA input 11461 appears in 3 of 11 context records; its summed listed input weight spans 100–100 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 111 mg in Spinach, for use on a sandwich to 330 mg in Spinach, canned, cooked with butter or margarine, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Calories: density and serving context

In this page’s records, calories runs from 23 kcal in Spinach, canned, cooked, no added fat to 63 kcal in Spinach, fresh, cooked with oil, all per 100 g.

Follow this evidence path