Spinach: Nutrition Facts & Benefits

Spinach contains 23 calories per 100g (about 3 cups raw). It provides 2.9g of protein, 3.6g of carbohydrates, and 0.4g of fat. It also has 2.2g of fiber per serving. You can track spinach calories instantly by scanning your meal with Fitnit's AI nutrition feature.

Yes, spinach is excellent for weight loss. With 23 calories per 100g (about 3 cups raw) and 2.9g of protein, it provides good nutritional value relative to its calorie content. The 2.2g of fiber per serving also helps keep you feeling full longer.

While spinach has only 2.9g protein per serving, it contributes valuable micronutrients that support overall muscle-building nutrition. Combine it with high-protein foods like chicken breast or eggs for a complete muscle-building meal.

Eat raw in salads, sauté with garlic for 2 minutes, blend into smoothies, or wilt into soups. For the best nutrition-to-taste balance, avoid adding excess oils, sugars, or heavy sauces that increase calories without adding nutritional value.

Spinach is best consumed during lunch or dinner. Consistency with your overall daily nutrition matters more than exact meal timing.