A single cup of fresh spinach contains less than 1 gram of protein per serving. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Proteins provide structure to nearly every cell in the body, participate in chemical reactions, help repair and make new cells and are vital for proper growth and development. The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 10 types of spinach. How Much Protein Does Cheese Pizza Provide? How Many Grams of Protein Are Needed Daily? Spinach leaves can also be gently poached on their own and then lightly dressed with soya sauce for a healthy, low-fat alternative. Fully-grown spinach leaves can be torn into bite-sized pieces and mixed with other lettuces and vegetables for a salad. Low Fat Recipes | All of these protein choices can be added to spinach salads, or they can be served with cooked spinach as a side, increasing the overall protein content of the dish. This was attributed to the high fiber and water content in the vegetable . The favorite choice for the term "Spinach" is 1 cup of Spinach which has about 0.9 grams of protein. Cereal Grains The basic type of spinach is Spinach, raw, where the amount of protein in 100g is 2.86 g. The percentage of the recommended daily allowance (RDA) for protein is based on a 50 g RDA level for a mature adult. Everything in life needs protein to live, and vegetables can be a great source of protein. For example 100g of Spinach, raw contains 2.86 g of protein. The corresponding Calories for spinach ranked by the amount of protein per 100g is shown below in the spinach calories chart. In terms of protein percentage this is 293 % more protein. The highest content of protein in the food items under the general description or type of spinach, is Spinach souffle with 7.89 g of protein per 100g. You can also purchase baby spinach, which, in addition to having smaller leaves, are slightly more tender so they are more commonly used in spinach salads. Spinach, frozen, chopped or leaf, unprepared : 3.63g (6%RDA) 5. If you follow a diet rich in spinach, this vegetable can help contribute to your protein intake. Spinach is one of the most nutrient-dense leafy green vegetables a person can eat.. In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the protein chart, for the typical serving of protein and the related and important nutritional values. Spinach is a good source of iron, calcium and vitamin A, and can easily be added to salads as well as cooked dishes to increase the nutritional content without significantly increasing the number of calories. They can also relieve inflammation, a primary risk factor for diabetes. Does Spinach Have More Protein Than Meat?. Hannigan holds a B.S. Fresh or frozen spinach leaves can be baked with pasta or with phyllo pastry. Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. Please remember that the above gives an accurate value in 100g for high protein foods in your diet. Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value. 2.8g protein. The nutritional content and facts for 100g, which includes Calories, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the protein levels in spinach. spinach nutrition facts and nutritional information. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. One cup of cooked, diced, skinless roasted chicken breast gives you 43 grams of protein, while a 1-cup serving of canned, light tuna in water contains 39 grams of protein. Does Vitamin D3 Come From Any Type of Fish? The percentage of the recommended daily value for this serving is 19 %. United States Department of Agriculture: Spinach, raw, United States Department of Agriculture: Spinach, cooked, water, no salt, New York Times Magazine: Spinach is a Dish Best Served Cooked, United States Department of Agriculture: Tofu, firm, United States Department of Agriculture: Tuna, water, United States Department of Agriculture: Chicken breast, roasted, skinless. If we remember that the cells of leaves are physiologically among the most active that we know it … Instead of choosing spinach over meat, add them both to your meal plan to reap the benefits of eating a well-balanced diet. As can be easily seen in the visual nutrition comparison below, these foods have very similar nutritional content. Spinach has consistently been determined to have high oxalate content. Spinach, raw has a nutritional value score of 68 out of 100.Comparing the protein content and the nutritional density in 100g for Spinach, raw; We class this as a medium to low protein content item.In terms of overall nutritional value we class this as an item with a high nutritional density value. Isabelle Hannigan has been a professional writer since 2004, with articles appearing in nationally distributed newspapers such as "The National Post." This is the RDA used for all nutrition in the listed data. Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. A 1-cup serving of cooked spinach contains more protein than 1 cup of raw spinach because of the increased density per serving of the cooked spinach. Spinach souffle : 7.89g (14%RDA) 2. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Protein, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Protein, Spinach, frozen, chopped or leaf, unprepared - Protein, Spinach, cooked, boiled, drained, without salt - Protein, Spinach, cooked, boiled, drained, with salt - Protein, Spinach, canned, regular pack, drained solids - Protein, Spinach, canned, regular pack, solids and liquids - Protein. But, that's not it; the recipe also adds in the lusciousness of butter and cheese making this crispy snack all the more better. Oxalate Content. Spinach, cooked, boiled, drained, without salt : 2.97g (5%RDA). Copyright © 2005-2020 Bodyventures. google_ad_client = "pub-1393137165073501"; ... likely due to spinach’s nitrate content . You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. google_ad_height = 15; In fact, although spinach is loaded with nutrients, it actually contains very little protein. Protein: 2.9 g: As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. 1. Nutritional Content Comparison. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . The associated percentage of RDA is 14 %. Kale is one of the most nutritious vegetables. For this serving the Calories content is 229.84 kcal, the Fat content is 17.61 g and the Carbohydrate content is 8.02 g. Home | However, spinach does not have a very high protein content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and protein related nutrients are Calories, Fat and Carbohydrate. in nutritional sciences from the University of Guelph. The range for the other nutrients are as follows; 150 kcal for Calories, 12.58 g for Fat, 0 g for Carbohydrate. There are relatively serious differences in vitamin content. Following on from the five top spinach items or products containing protein we have a more comprehensive break down of Spinach, raw, and the highest item containing protein which is Spinach souffle. Contact Welcome to the nutritional protein content in 10 different types of spinach, ranging from 7.89 g to 2.11 g per 100g. Although beans and nuts are the highest sources of non-animal protein, spinach can add a boost to any meal or snack. Here is a list of vegetables high in protein and how to consume them and meet your daily protein requirements. google_ad_slot = "9456429844"; Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. It is rich in carotene and vitamin C. Besides, there are some vegetables like knol khol, lettuce, spinach, and turnip, the leaves of which contain a good amount of protein. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. Perhaps Popeye would be shocked to know that kale has 14% more protein content compared to spinach. You'll also get smaller amounts of potassium -- a mineral good for heart health -- and fiber, which promotes healthy digestion. Spinach may seem like an unlikely source of protein, but 1 cup of raw spinach offers 1 gram of protein, while cooked and frozen spinach provide about 5 grams. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein. Use higher protein vegetables like spinach, kale, lentils, broccoli, beans and peas in each meal or recipe. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimal fat content.

spinach protein content

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