Is raw spinach good for you?

Yes, raw spinach is highly beneficial. It's packed with essential micronutrients like potassium, iron, and vitamins A, C, E, and K, while being very low in calories (23 per 100g) and containing no added sugar or saturated fat.

Is raw spinach good for weight loss?

Raw spinach can be excellent for weight loss. It is very low in calories (23 per 100g) and provides 2.2g of fiber, which helps promote fullness and satiety, making it a great addition to a calorie-controlled diet.

Is raw spinach good for people with diabetes?

Raw spinach is a good choice for individuals with diabetes. It has no added sugar, is low in calories, and provides fiber, which can help manage blood sugar levels. Its high micronutrient content also supports overall health.

Is raw spinach an ultra-processed food?

No, raw spinach is not an ultra-processed food. With a NOVA class of 1, it is considered an unprocessed or minimally processed food, meaning it retains its natural state and nutritional integrity.

vegetable · Serving 1 cup

Spinach (raw)

Spinach (raw) scores 73/100 (Good) on FoodScore. It is a nutrient-dense vegetable, offering significant micronutrients and fiber with minimal calories, sugar, and saturated fat.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (2.2g)+1
Micronutrients (Potassium, Iron, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate)+12
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	23 kcal	—
Total fat	0.4 g	1%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	2.2 g	8%
Protein	2.9 g	6%
Added sugar	0 g	0%
Sodium	79 mg	3%
Potassium	558 mg	12%
Calcium	99 mg	8%
Iron	2.7 mg	15%
Magnesium	79 mg	19%
Phosphorus	49 mg	4%
Zinc	0.5 mg	5%
Vitamin A	52 %	52%
Vitamin C	31 %	31%
Vitamin D	0 %	0%
Vitamin E	13 %	13%
Vitamin K	402 %	402%
Vitamin B12	0 %	0%
Folate	49 %	49%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Kale (raw)

vegetable

75Very good

Frequently asked questions

Is raw spinach good for you?: Yes, raw spinach is highly beneficial. It's packed with essential micronutrients like potassium, iron, and vitamins A, C, E, and K, while being very low in calories (23 per 100g) and containing no added sugar or saturated fat.
Is raw spinach good for weight loss?: Raw spinach can be excellent for weight loss. It is very low in calories (23 per 100g) and provides 2.2g of fiber, which helps promote fullness and satiety, making it a great addition to a calorie-controlled diet.
Is raw spinach good for people with diabetes?: Raw spinach is a good choice for individuals with diabetes. It has no added sugar, is low in calories, and provides fiber, which can help manage blood sugar levels. Its high micronutrient content also supports overall health.
Is raw spinach an ultra-processed food?: No, raw spinach is not an ultra-processed food. With a NOVA class of 1, it is considered an unprocessed or minimally processed food, meaning it retains its natural state and nutritional integrity.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.