Mature Spinach Calories and Nutrition Facts
Mature Spinach has 28 calories per 100 g, with 2.9 g protein, 2.6 g carbs and 0.6 g fat. Official USDA analytical record: Spinach, mature (FDC ID: 1999633).
A 100g serving of mature spinach contains 28 calories, 2.9g protein, 2.6g total carbs (1g net carbs), and 0.6g fat.
Energy density
0.28 kcal/g
very low
Protein / 100 kcal
10.4 g
satiety per calorie
Net carbs / 100 g
1 g
carbs minus fibre
100 kcal portion
357 g
≈ 12.6 oz
- Sugars
- 0g
- Fibre
- 1.6g
- Saturated fat
- 0g
- Sodium
- 107mg
Spinach, mature nutrition facts
The table below shows the complete nutritional profile for spinach, mature per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is relatively low in calories.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 28 kcal | — |
| Protein | 2.9 g | 6% |
| Carbohydrate | 2.6 g | 1% |
| Fat | 0.6 g | 1% |
| Sugars | 0 g | — |
| Fibre | 1.6 g | 6% |
| Saturated fat | 0 g | 0% |
| Sodium | 107 mg | 5% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Mature Spinach calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.28 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 8 kcal | 0.8 g | 0.7 g | 0.2 g |
| 100 g (3.5 oz) | 28 kcal | 2.9 g | 2.6 g | 0.6 g |
| 4 oz (113 g) | 32 kcal | 3.3 g | 2.9 g | 0.7 g |
| 8 oz / ½ lb (227 g) | 64 kcal | 6.6 g | 5.9 g | 1.4 g |
| 1 lb (454 g) | 127 kcal | 13.2 g | 11.8 g | 2.7 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 1999633.
View raw USDA laboratory entry →How mature spinach compares to other vegetables
Against the 80 vegetables in this database, mature spinach ranks 30th lowest in calories and 15th highest in protein. The category averages 50 kcal per 100 g, so this one is 44% below it. The lightest option in the category is pickles, cucumber, dill or kosher dill at 12 kcal per 100 g, and the protein leader is flour, potato at 8.1 g per 100 g.
| Vegetables (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍽️ Cauliflower, raw | 28 kcal | 1.6 g | 0.28 |
| 🫑 Peppers, poblano, seeded, raw | 28 kcal | 1.4 g | 0.28 |
| 🥬 Spinach, mature (this page) | 28 kcal | 2.9 g | 0.28 |
| 🫑 Peppers, serrano, seeded, raw | 29 kcal | 0.9 g | 0.29 |
| 🍄 Mushroom, crimini | 30 kcal | 3.1 g | 0.3 |
Portion planning with mature spinach
- 100 calories comes to about 357 g (12.6 oz).
- 20 g of protein takes about 690 g, bringing 193 kcal with it — that is 10.4 g of protein per 100 calories.
- Fibre density is 5.7 g per 100 calories, covering 6% of the daily fibre target per 100 g.
- Macro split by calories: 38% carbs, 42% protein, 20% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low calorie — 28 kcal per 100 g (≤ 40)
- Low fat — 0.6 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Low sodium — 107 mg per 100 g (≤ 140 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 1 g net carbs per 100 g (≤ 5 g)
Track mature spinach for free
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Mature Spinach FAQ & Nutrition Questions
How many calories and carbs are in 100 g of mature spinach?
One serving of 100 g provides 28 calories, 2.6 g total carbs (1 g net carbs), 2.9 g protein, and 0.6 g fat.
How many calories are in 100 g of mature spinach?
Mature Spinach contains 28 calories per 100 g, with 2.9 g protein, 2.6 g carbohydrate, and 0.6 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for mature spinach?
The official USDA FoodData Central ID for "Spinach, mature" is FDC ID: 1999633. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of mature spinach?
By calories, mature spinach is approximately 38% carbohydrates, 42% protein, and 20% fat.
How many calories are in an ounce of mature spinach?
One ounce (28 g) of mature spinach has 8 calories, with 0.8 g protein, 0.7 g carbs and 0.2 g fat. Four ounces (113 g) comes to 32 calories, and a full pound (454 g) to 127 calories.
How much mature spinach is 100 calories?
About 357 g of mature spinach supplies 100 calories, because it carries 0.28 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much mature spinach do I need for 20 g of protein?
Roughly 690 g of mature spinach, which also brings 193 calories with it. That works out to 10.4 g of protein per 100 calories.
How many net carbs are in mature spinach?
Per 100 g, mature spinach has 1 g net carbs — 2.6 g total carbohydrate minus 1.6 g fibre.
Is mature spinach high or low in calories for a vegetable?
Mature Spinach sits 44% below the vegetables average of 50 kcal per 100 g, ranking 30th lowest of 80 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.