Protein in Spinach: How Much per 100g and per Portion
Raw, mature spinach provides 2.8g of protein per 100g. While this is a modest amount in absolute terms, spinach is very low in calories, meaning it offers a high 11.2g of protein for every 100 kcal consumed. This makes it one of the more protein-dense vegetables available when measured by its energy content.
CoFID 13-572 · Spinach, mature, raw
What the numbers say
- Protein per 100 kcal. For every 100 kcal, raw spinach provides 11.2g of protein. This is a high value for a green vegetable, reflecting its very low calorie count of 25 kcal per 100g.
- Share of energy from protein. Protein accounts for about 45% of the total energy in raw spinach. The remaining energy comes from carbohydrate (1.6g per 100g) and fat (0.8g per 100g).
- Front-of-pack indicators. Based on UK front-of-pack labelling guidance, 100g of raw spinach is low in fat, saturated fat, and sugars. Its salt content is in the medium range at 0.35g per 100g.
- Fibre content. The fibre content for this specific entry of raw, mature spinach was not determined in the official UK food composition data.
Spinach macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 25 kcal 103 kJ |
1% | – |
| Protein | 2.8g | 6% | – |
| Fat | 0.8g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 1.6g | 1% | – |
| of which sugars | 1.5g | 2% | low |
| Fibre | n/a | – | – |
| Salt | 0.35g | 6% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in spinach by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 2.2g | 20 | 1.3g | 0.6g |
| 100g | 2.8g | 25 | 1.6g | 0.8g |
| 150g | 4.2g | 38 | 2.4g | 1.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of spinach for 20g or 30g of protein
- To obtain 20g of protein from spinach alone, you would need to consume a very large amount, about 714g of the raw vegetable.
- The data is for raw, mature spinach; cooking will reduce its weight as water is lost, so weigh it raw for the most accurate tracking.
- Consuming the 1071g of spinach required for a 30g protein target would also contribute 3.75g of salt to your daily intake.
How it compares with other vegetables and fruit
Among the vegetables and fruit analysed on this site, raw spinach ranks 7th out of 14 for protein content per 100g. Its protein density is more notable, ranking 5th within the same group when measured per 100 kcal. Foods like broccoli (4.3g of protein per 100g) and curly kale (3.4g) contain more protein by weight. However, spinach’s protein content is very similar to that of asparagus (2.9g) and Brussels sprouts (3.1g). Its high ranking for protein per calorie shows its utility in a diet where energy intake is being managed alongside protein tracking.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Spinach | 2.8g | 25 | 11.2g |
| Asparagus | 2.9g | 25 | 11.6g |
| Curly Kale | 3.4g | 33 | 10.3g |
| Brussels Sprouts | 3.1g | 32 | 9.7g |
| Broccoli | 4.3g | 34 | 12.6g |
Quick answers
How much protein is in a large portion of spinach?
A 150g amount of raw spinach contains 4.2g of protein and 38 kcal. An 80g amount provides 2.2g of protein.
Is spinach a good source of protein for its calories?
Yes, relative to its low calorie count, it is a good source. Protein provides 45% of its total energy, and it delivers 11.2g of protein for every 100 kcal.
Is spinach high in fat or sugar?
No, according to UK front-of-pack labelling standards, spinach is rated as low in fat, low in saturated fat, and low in sugars.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.