How many calories in a portion of spinach?
150 grams of raw spinach is about 36 calories, and the 75 gram portion eaten as salad 18 calories.
Türkiye Beslenme Rehberi gives the spinach portion in two separate measures: 150 grams for cooked vegetables and 75 grams for greens eaten as salad or raw at the table. According to TürKomp's raw spinach record, 150 grams of raw spinach carries about 36 calories and the 75 gram salad portion 18 calories.
Sources
- TürKomp — Ulusal Gıda Kompozisyon Veri Tabanı 08.01.0023 100 g yenilebilir kısım (Ispanak, çiğ) accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.7, s. 268 koyu yeşil yapraklı sebze 1 standart porsiyon = pişmişte 150 g / salatada 75 g; 6 kupa çiğ ıspanak = 1 kupa ıspanak yemeği (porsiyon tanımı) accessed: 2026-08-15
General information notice. This content is prepared to support general nutrition literacy; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you can only be prepared by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan.
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