Raw spinach reference and portion scenarios
The reference table gives USDA raw spinach per 100 g. The answer models 30–60 g of edible raw leaves. These are chosen portions, not an official bag serving or a statistical interval.
Cooked spinach needs its own weight and record
Wilted or boiled spinach loses volume and can gain or lose water. Do not apply the raw per-100-g table to a cooked weight. Dressings, oil and toppings also need separate entries.
USDA inputs and portion assumptions
Each row uses the stated edible ingredient grams. Rows below apply to the answer-box serving. Endpoints sum unrounded USDA amounts, then round once. A row with alternative records uses the minimum and maximum for each nutrient independently.
| Ingredient, grams and USDA source | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Spinach, raw30–60 g edible inputSpinach, raw · FDC 168462 | 7–14 kcal | 0.9–1.7 g | 1.1–2.2 g | 0.1–0.2 g | 23.7–47.4 mg |
Estimated nutrient ranges
- Calories
- 7–14 kcal
- Protein
- 0.9–1.7 g
- Carbohydrate
- 1.1–2.2 g
- Fat
- 0.1–0.2 g
- Sodium
- 23.7–47.4 mg
Formula for every ingredient and nutrient: USDA per-100-g amount × edible grams ÷ 100. Add first, then round with decimal half-up: whole kcal; at most one decimal for g and mg, with trailing zeroes removed. Small displayed amounts may round to zero.
Separate USDA references per 100 g
Keep each preparation state and lean/fat ratio separate. These reference rows are alternatives, not ingredients to add together.
| Record and preparation | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Spinach, raw · FDC 168462 | 23 kcal | 2.9 g | 3.6 g | 0.4 g | 79 mg |
Common questions
What is the nutrition of baby spinach?
7–14 kcal per assumed 30–60 g raw-leaf portion. USDA raw spinach is a proxy for baby spinach leaves. This record does not quantify a baby-leaf versus mature-leaf difference; our range changes only the raw edible weight.
Is this official nutrition data for the finished food?
No. USDA supplies generic ingredient records. The finished-food range is our estimate under the stated portions and recipe assumptions, not a brand or restaurant label. Actual food can fall outside it.
How do I adjust the serving?
Use each matching USDA record’s per-100-g amount × edible grams ÷ 100, then add the ingredients before rounding. Keep raw and cooked weights matched to their respective records; extra sauces and oils need separate entries.
📚 Sources and limits
- USDA FoodData Central SR Legacy, April 2018 — full-precision records in the component and reference tables. Each source links its FDC ID. All quantities are our scenario assumptions; no third-party calorie totals are used.