Spinach: raw and boiled
Spinach, raw: 167 milligrams of potassium in 1 cup.
Spinach, boiled, no salt: 839 milligrams of potassium in 1 cup.
Both foods are shown for the same measure: 1 cup.
In 1 cup of each food
Sodium
- Spinach, raw
- 24 milligrams of sodium in 1 cup
- Spinach, boiled, no salt
- 126 milligrams of sodium in 1 cup
Potassium
- Spinach, raw
- 167 milligrams of potassium in 1 cup
- Spinach, boiled, no salt
- 839 milligrams of potassium in 1 cup
Phosphorus
- Spinach, raw
- 15 milligrams of phosphorus in 1 cup
- Spinach, boiled, no salt
- 101 milligrams of phosphorus in 1 cup
Protein
- Spinach, raw
- 0.9 grams of protein in 1 cup
- Spinach, boiled, no salt
- 5.3 grams of protein in 1 cup
Carbohydrate
- Spinach, raw
- 1.1 grams of carbohydrate in 1 cup
- Spinach, boiled, no salt
- 6.8 grams of carbohydrate in 1 cup
Sugars
- Spinach, raw
- 0.1 grams of sugars in 1 cup
- Spinach, boiled, no salt
- 0.8 grams of sugars in 1 cup
Fiber
- Spinach, raw
- 0.7 grams of fiber in 1 cup
- Spinach, boiled, no salt
- 4.3 grams of fiber in 1 cup
Saturated fat
- Spinach, raw
- less than 0.1 grams of saturated fat in 1 cup
- Spinach, boiled, no salt
- 0.1 grams of saturated fat in 1 cup
Calories
- Spinach, raw
- 7 calories in 1 cup
- Spinach, boiled, no salt
- 41 calories in 1 cup
Weight of this portion
- Spinach, raw
- 30 g
- Spinach, boiled, no salt
- 180 g
This page shows the figures as the source reports them. It does not say which food to choose.
Where these numbers come from
Spinach, raw: USDA FoodData Central, SR Legacy, record 168462. The source describes it as: Spinach, raw.
Spinach, boiled, no salt: USDA FoodData Central, SR Legacy, record 168463. The source describes it as: Spinach, cooked, boiled, drained, without salt.
U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central. [Internet]. [cited 11 October 2026]. Available from https://fdc.nal.usda.gov/. Releases used: Foundation Foods, April 2026; SR Legacy, April 2018; Survey Foods (FNDDS 2021-2023), October 2024.
Data built on 11 October 2026 (data-2026-10-11).
