~20 g protein
700 g20.0 g protein
Does Spinach Have Protein?
Yes. One cup of raw spinach contains about 0.9 g of protein.
Per 100 g, raw spinach contains approximately 2.9 g of protein.
PROTEIN BY SERVING
Protein in spinach by serving
Spinach contains protein, but a typical raw serving is light, so the absolute amount of protein per cup is small.
| Serving | Protein | Calories |
|---|---|---|
| 1 cup raw · 30 g | 0.9 g | 7 kcal |
| 2 cups raw · 60 g | 1.7 g | 14 kcal |
| 3 cups raw · 90 g | 2.6 g | 21 kcal |
| 100 g raw | 2.9 g | 23 kcal |
PROTEIN CONTEXT
Is spinach a high-protein food?
Spinach does contain protein, but it is not a practical high-protein food by normal serving size.
A cup of raw spinach provides less than 1 g of protein because the leaves are mostly water and the serving is light.
It can contribute a little protein as part of a meal, but protein-rich foods are needed if protein is the main goal.
PUT IT IN CONTEXT
How much spinach would provide 20–30 g of protein?
~25 g protein
875 g25.0 g protein
~30 g protein
1.05 kg30.0 g protein
These large amounts show why spinach is better treated as a vegetable that contributes some protein, not as a primary protein source.
One cup is easy. The whole day gets harder.
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Nutrition data and methodology
Nutrition and serving values use USDA FoodData Central SR Legacy record 168462 for raw spinach. It reports 2.86 g of protein and 23 kcal per 100 g, with one cup of raw spinach weighing 30 g.
Cooked spinach is more compact because it loses water, so a cup of cooked spinach contains much more spinach by weight and therefore more protein than a cup of raw leaves.
Compare protein in similar foods
Common questions about protein in spinach
Does spinach have protein?
Yes. Raw spinach contains about 2.9 g of protein per 100 g.
How much protein is in 1 cup of raw spinach?
One cup of raw spinach weighs about 30 g and contains approximately 0.9 g of protein.
Is spinach a good protein source?
Not by normal serving size. A cup of raw spinach has less than 1 g of protein, so it contributes some protein but is not a practical primary protein source.
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 about 2.86 g of protein per 100 g, you would need roughly 700 g of raw spinach to reach 20 g of protein.
MACRO CALCULATOR
How much protein should you eat per day?
Knowing that a cup of raw spinach has about 0.9 g of protein is useful. Knowing how that fits into your own daily protein and macro targets is more useful.