Spinach salad calories come to 62 for a cup (74 g) and 84 per 100 g, counted with no dressing. The thing to notice is the source: fat supplies 56% of those calories and protein 34%, while carbs barely register at 2.1 g per 100 g. The leaves are light. The toppings are what you are counting.
62kcal
1 cup · 74 g, no dressing
34%protein
5.2 gProtein
2 gCarbs
3.8 gFat
How to burn off 62 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
No dressing · per 74 g
Calories
62 kcal
Protein
5.2 g
Carbohydrate
1.5 g
Fat
3.8 g
Saturated fat
1.1 g
Cholesterol
64 mg
Sodium
163 mg
Potassium
355 mg
Iron
0.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Spinach salad: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (74 g)
62
5.2 g
1.5 g
3.8 g
163 mg
3%
6 oz portion (170 g)
143
11.9 g
3.6 g
8.6 g
374 mg
7%
100 g
84
7 g
2.1 g
5.1 g
220 mg
4%
3 × 1 cup (74 g)
186
15.6 g
488 mg
5 × 1 cup (74 g)
311
26 g
814 mg
A cup is 62 calories, a full bowl is 311
A single cup of spinach salad weighs 74 g and lands at 62 calories, which is 3% of a 2,000-calorie day. That is a side salad, not a meal. Most people building lunch around it eat more, and the total climbs in a straight line with every cup.
Two cups (148 g) come to 124 calories with 10.4 g of protein. Three cups (222 g) reach 186 calories and 15.6 g of protein. A big entree bowl of five cups (370 g) hits 311 calories and 26 g of protein, which starts to look like a real meal on paper.
The 6 oz portion (170 g) is a useful middle ground: 143 calories, 11.9 g of protein and 374 mg of sodium, or 16% of the daily value. If you eat from a clamshell or a deli container, weigh it once. Bowls look smaller than they are, and a salad that feels like two cups is often closer to three.
Fat supplies more than half the calories
Per 100 g, spinach salad carries 5.1 g of fat, 7 g of protein and only 2.1 g of carbs. Turned into calories, that is 56% from fat, 34% from protein and just 10% from carbs. Few foods called salad split this way. It behaves more like a light protein dish served on greens.
Saturated fat sits at 1.5 g per 100 g, against a daily value of 20 g. A cup gives you 3.8 g of total fat, so the fat is real but modest at small portions. Five cups is a different story, because every gram scales with the bowl.
Fiber and sugar are both low: 1.2 g of fiber and 0.5 g of sugars per 100 g, with 0.9 g of fiber in a cup. If you picked spinach salad to fill up on fiber, the numbers say it will not do much of that job alone. The protein is the part that helps a bowl feel satisfying, at 10% of the daily value per cup.
Sodium and cholesterol are the rows to watch
Sodium runs 220 mg per 100 g, which is 10% of the 2,300 mg daily value. One cup carries 163 mg, or 7%. That is fine for a side. The issue is the entree bowl: five cups bring 814 mg before any dressing, croutons or bread join the plate.
Cholesterol is the other notable row at 86 mg per 100 g, measured against a daily value of 300 mg. That is high for a salad and points to the toppings rather than the spinach. If you track cholesterol, the cup size matters more here than with most greens.
On the plus side, potassium comes in at 480 mg per 100 g, against a daily value of 4,700 mg. That is a respectable amount for such a light food. If you watch sodium, keep the bowl near two or three cups and choose the dressing with that limit in mind.
Dressing is the number this page leaves out
Every figure here is for spinach salad with no dressing. That matters, because many packaged versions arrive with a dressing packet. Taylor Farms Spinach Salad With Bacon & Balsamic Vinaigrette Dressing and Quality Signature Spinach Salad With Dressing are two examples. Log the dressing as its own item, and check how much of the packet you actually pour.
Bacon is a common topping too, as in Kroger Spinach Salad With Bacon and Signature Cafe Spinach Salad With Bacon. Those additions push fat and sodium in the direction this page already shows. A plain homemade bowl gives you more control over both.
Because carbs sit at just 2.1 g per 100 g, the salad pairs easily with a slice of bread, a grain or fruit if you want a fuller lunch. If protein is your goal, a larger bowl already delivers it. BodyPal can log the bowl from a photo, which helps when portions are hard to judge by eye.
How does spinach salad compare?
Here is how spinach salad stacks up against three other salads on our site, per 100 g and per usual serving.
Verdict: For the fewest calories, pick chicken caesar salad at 63 per 100 g, though its sodium is higher at 265 mg. For the most protein per bite, chicken greek salad leads with 10.3 g per 100 g at 93 calories, while spinach salad sits in between at 84.
Most popular spinach salad brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Taylor Farms Spinach Salad With Bacon1 cup · 100 g190 kcal
Packaged kits are weighed with the bacon and dressing included, so their label numbers read higher than the undressed salad above. Source: manufacturer labels / USDA FoodData Central.
Spinach salad FAQs
How many calories are in a cup of spinach salad?
About 62 calories for 1 cup (74 g) with no dressing, which works out to 84 calories per 100 g.
Is spinach salad good for weight loss?
Undressed it is 84 calories per 100 g, so a 6 oz bowl comes to 143 calories. Packaged spinach salads with bacon and dressing run 190 to 248 calories per 100 g.
Spinach salad or chef salad: which has fewer calories?
Chef salad is 71 calories per 100 g and spinach salad 84, so the two are close; one cup of spinach salad (74 g) is 62 calories.
How much protein is in spinach salad?
7 g per 100 g, or about 5.2 g in one cup (74 g), alongside 3.8 g fat per cup.
How many calories are in a 6 oz spinach salad?
A 6 oz portion (170 g) of spinach salad has 143 calories without dressing. It also gives you 11.9 g of protein and 374 mg of sodium, which is 16% of the daily value.
How many calories are in 100 g of spinach salad?
Spinach salad has 84 calories per 100 g with no dressing. That weight carries 7 g of protein, 5.1 g of fat and 2.1 g of carbs, so fat and protein supply most of the energy.
How many calories are in a large bowl of spinach salad?
A large bowl of five cups (370 g) comes to 311 calories before dressing. It also holds 26 g of protein and 814 mg of sodium, so the bowl size moves every number on the label.
Is spinach salad high in sodium?
Spinach salad has 220 mg of sodium per 100 g, or 10% of the daily value. A cup carries 163 mg, which is modest, but larger bowls and bottled dressing add up quickly.
Where do the calories in spinach salad come from?
About 56% of the calories in spinach salad come from fat, 34% from protein and only 10% from carbs. The toppings, not the leaves, carry most of the energy in a typical bowl.
