Foods/Vegetables/Spinach

Vegetables · smoothie

Spinach

1 cup · 30 g7 kcal

A vegetable that's a strong source of Vitamin K.

Macros

Per serving

7 kcal

Energy

0.9g

Protein

1.1g

Carbs

0.1g

Fat

0.7g

Fiber

Protein 0.9 gCarbs 1.1 gFat 0.1 g

23 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 cup (30 g), as a share of a reference adult — male, 35, moderately active.

121%

16%

15%

12%

10%

Good source of (≥ 20% RDA)

Vitamin K

Pairs well with

What fills spinach’s gaps?

Spinach is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Phosphorus+ Omega-3 ALA+ Phosphorus+ Manganese Brazil nutsAdds Selenium & Magnesium+ Selenium+ Magnesium+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup = 30 g

Generous to use, with room before it crowds out variety.

Common questions

Spinach, in brief

How many calories are in spinach?

1 cup (30 g) of spinach has about 7 calories.

What is spinach a good source of?

Spinach is a good source of Vitamin K.

Is spinach good in a smoothie?

Yes — spinach is one of S8D's smoothie-role foods.

Keep exploring

More vegetables

All foods →

Nutrient guides

Vitamin K Vitamin A Folate (DFE) Manganese Iron Vitamin C

Put spinach to work.

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