datafood
Sign up
datafood

Vegetables

Spinach, steamed (without addition of salt)

Cooked vegetables (incl. cans) 31 kcal / 100 g FSVO V7.1

100 g of Spinach, steamed (without addition of salt) provides 31 kcal (129 kJ). Its composition stands out for its content of folate (75 µg), vitamin C (37 mg) and potassium (660 mg) per 100 g. This food belongs to the “Cooked vegetables (incl. cans)” category (“Vegetables” family) of the Swiss database.

Spinach, steamed (without addition of salt)

The essentials for 100 g

Protein3.3 g 7%
Fat0.8 g 1%
Carbohydrates1.6 g 1%
Dietary fibre2.3 g 8%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy31 kcal (129 kJ)C2%
Protein3.3 gC7%
Fat0.8 gC1%
of which saturated fat0.1 gC1%
of which polyunsaturated0.4 gCn/a
of which omega-30.4 gCn/a
Carbohydrates1.6 gC1%
of which sugars0.1 gC0%
Dietary fibre2.3 gC8%
Water92 gCn/a
Alcohol0 gCn/a
Minerals
Calcium130 mgC16%
Iron1.9 mgC14%
Magnesium110 mgC29%
Phosphorus58 mgC8%
Potassium660 mgC33%
Sodium77 mgC3%
Zinc0.7 mgC7%
Vitamins
Vitamin D0 µgC0%
Vitamin B120 µgC0%
Vitamin C37 mgC37%
Folate75 µgC37%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein7%
Fat1%
Carbohydrates1%
Dietary fibre8%
Folate37%
Vitamin C37%
Potassium33%
Magnesium29%
Calcium16%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Kale, stewed (without addition of salt and fat)− 1 g− 0.1 g− 13 kcal
vs Green bean, steamed (without addition of salt)+ 1.3 g+ 0.6 g− 2 kcal
vs Sugar pea, steamed (without addition of salt)− 0.8 g+ 0.5 g− 21 kcal
vs Spinach in cream sauce, cooked+ 0.4 g− 3 g− 34 kcal

Similar foods

Within the “Vegetables” family, selected by nutritional proximity (method v1.0).

Spinach, rawSpinach, raw25 kcalSpinach in cream sauce, cookedSpinach in cream sauce, cooked65 kcalKale, stewed (without addition of salt and fat)Kale, stewed (without addition of salt and fat)44 kcalGreen bean, steamed (without addition of salt)Green bean, steamed (without addition of salt)33 kcalSugar pea, steamed (without addition of salt)Sugar pea, steamed (without addition of salt)52 kcalBroccoli, steamed (without addition of salt)Broccoli, steamed (without addition of salt)35 kcalSwiss chard, steamed (without addition of salt)Swiss chard, steamed (without addition of salt)20 kcalSavoy cabbage, steamed (without addition of salt)Savoy cabbage, steamed (without addition of salt)26 kcal

Frequently asked questions

How many calories in 100 g of Spinach, steamed (without addition of salt)?
100 g of Spinach, steamed (without addition of salt) provides 31 kcal, i.e. 129 kJ (FSVO data V7.1).
How much protein in 100 g of Spinach, steamed (without addition of salt)?
100 g provides 3.3 g of protein, i.e. 7% of the adult reference value (50 g).
What is the fat content of 100 g of Spinach, steamed (without addition of salt)?
100 g contains 0.8 g of fat, of which 0.1 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Spinach, steamed (without addition of salt)” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

What about your needs?

Estimate your daily energy needs, then see how each portion compares. Local computation, no sign-up.

Calculate my needs