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Spinach (Palak): Nutrition and who it suits

Spinach is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 24 kcal, 2.1 g of protein and 2.4 g of fibre. One serving is one katori cooked (100 g), about 24 kcal.

Top view of organic spinach

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy24 kcal
Protein2.1 g
Carbohydrate2 g
Fibre2.4 g
Sugars0.2 g
Fat0.6 g
Folate142 µg
Vitamin C30.3 mg
Magnesium87 mg

Where its calories come from

38%36%26%
  • Protein 38%
  • Carbohydrate 36%
  • Fat 26%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of spinach?

About 24 kcal for one katori cooked (100 g), and about 48 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

65%Folate
142 µg
47%Vitamin C
30.3 mg
24%Magnesium
87 mg
19%Potassium
625 mg
10%Iron
3 mg
8%Calcium
82.3 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code C033. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is spinach good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 24 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 2 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 2 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

82 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 24 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 2 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal82 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use spinach, each with its calories per portion:

Also called

Assamese: Paleng; Bengali: Palong shak; Gujarati: Palak ni bhaji; Hindi: Palak; Kannada: Spinak soppu; Kashmiri: Palak; Malayalam: Basala cheera; Marathi: Palak; Odia: Palang sag; Punjabi: Palak; Sanskrit: Paalakya; Tamil: Pasalai keerai; Telugu: Palakoora; Urdu: Palak.

Related

Radish leaves (Muli ka sag)Lettuce (Salad ka patta)Cabbage (Bandh gobi)Bathua leaves (Bathua saag)Mustard leaves (Sarson ka sag)Amaranth leaves (Chaulai)

A sample diet chart that uses it, one for each goal (1,500 calories): PCOS and PCOD, vegetarianMenopause, eggetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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