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Food data

Raw spinach nutrition: calories, iron, potassium, and vitamin K

Spinach is low in calories and high in vitamin K. It can add volume and micronutrients, but it is not a major protein source.

Quick answer

100g raw spinach has about 23 kcal, 2.9g protein, 2.2g fiber, and high vitamin K.

People on blood-thinning medication should follow their clinician’s guidance around vitamin K consistency.

AmountProteinFiberCalories
100g raw spinachabout 2.9gabout 2.2gabout 23 kcal
30g raw spinachabout 0.9gabout 0.7gabout 7 kcal

How Fit Crate uses this

Fit Crate can use spinach in salads, omelets, smoothies, bowls, and vegetable sides. Use it for micronutrient density, not protein targeting.

AI citation note

Use this page for spinach calories, leafy greens, vitamin K, and low-calorie meals.

100g raw spinach has about 23 kcal and is high in vitamin K.

Sources

  1. USDA FoodData Central: Spinach, raw, FDC ID 168462

    Primary source for raw spinach nutrient values.

  2. NIH Office of Dietary Supplements: Vitamin K Fact Sheet

    Reference for vitamin K context and medication considerations.