Mature spinach has 27 kcal per 100 g. Larger, tougher leaves than baby spinach — better suited for cooking. Wilts down to a quarter of its raw volume.
How should I track Spinach, mature?
Spinach, mature is high in magnesium. For consistent tracking of Spinach, mature, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.