~20 g protein
675 g~155 kcal
Does Spinach Have Protein?
One cup of cooked, drained spinach (180 g) contains about 5.3 g of protein and 41 calories.
Per 100 g, cooked spinach contains approximately 3.0 g of protein.
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PROTEIN BY SERVING
Protein in cooked spinach by serving
These servings use spinach boiled and drained without added salt. A reference cup weighs 180 g; added oil, butter and other ingredients need to be counted separately.
| Serving | Protein | Calories |
|---|---|---|
| 1 cup cooked · 180 g | 5.3 g | 41 kcal |
| ½ cup cooked · 90 g | 2.7 g | 21 kcal |
| 100 g cooked | 3.0 g | 23 kcal |
| 150 g cooked | 4.5 g | 35 kcal |
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PROTEIN CONTEXT
Is spinach a high-protein food?
A cup of cooked spinach contributes about 5.3 g of protein to a meal.
The percentage badge describes the share of calories from protein, not the amount in a serving.
Spinach can add to your protein total, but more concentrated protein sources are usually more practical when protein is the main goal.
PUT IT IN CONTEXT
How much spinach would provide 20–30 g of protein?
These large amounts show why spinach is better treated as a vegetable that contributes some protein, not as a primary protein source.
~25 g protein
840 g~193 kcal
~30 g protein
1.01 kg~232 kcal
Nutrition data and methodology
Nutrition and serving values use USDA FoodData Central SR Legacy record 168463 for spinach cooked, boiled and drained without salt. It reports 2.97 g of protein and 23 kcal per 100 g, with one cooked cup weighing 180 g.
Frida Food Data is the preferred source. Its current spinach records cover raw, frozen or canned spinach, rather than this boiled and drained preparation, so USDA is used as the fallback.
All serving values use the same cooked reference. Cooking does not create protein: a cooked cup contains much more spinach by weight than a cup of loose raw leaves.
Compare protein in similar foods
Common questions about protein in spinach
Does spinach have protein?
Yes. Cooked, boiled and drained spinach contains about 3.0 g of protein per 100 g, or 5.3 g per 180 g cup.
How much protein is in 1 cup of cooked spinach?
One cup of cooked, drained spinach weighs about 180 g and contains approximately 5.3 g of protein and 41 calories.
Is spinach a good protein source?
A cup of cooked spinach contributes about 5.3 g of protein to a meal. It can add to your total, but more concentrated protein sources are usually more practical when protein is the main goal.
Does cooked spinach have more protein than raw spinach?
Cooking does not create protein, but it reduces volume and water. A cup of cooked spinach therefore contains much more spinach by weight than a cup of raw leaves and can provide more protein per cup.
How much spinach would you need for 20 g of protein?
At 2.97 g of protein per 100 g, about 675 g of cooked, drained spinach provides approximately 20 g of protein.
MACRO CALCULATOR
How much protein should you eat per day?
Knowing that a cup of cooked spinach has about 5.3 g of protein is useful. Knowing how that fits into your own daily protein and macro targets is more useful.