At a glance
- 0.9 g protein and 7 calories per 1 cup (30 g).
- 13.2 g protein per 100 calories: #101 of 536 foods in our USDA list, #2 of 89 in vegetables.
- 0.5 g fiber and 32 mg sodium per serving.
What is spinach like to eat?
Spinach is a leafy green with a mild flavor, eaten raw in salads or wilted into eggs, pasta and soups. A big handful shrinks a lot when cooked, so it is easy to add to many dishes.
How can you eat more spinach?
Try this
Wilt into scrambled eggsBlend into a smoothie with fruitUse as the base of a saladStir into soup or pasta at the endIs spinach good on a GLP-1?
Cooked spinach is soft and blends easily into eggs and soups, which keeps portions small. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does spinach compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Spinach | 1 cup | 0.9 g | 7 | 13.2 g |
| Kale | 1 cup chopped | 0.6 g | 7 | 8.3 g |
| Broccoli | 1 cup chopped | 3.7 g | 55 | 6.9 g |
| Eggs | 1 large | 6.3 g | 78 | 8.1 g |
Close to spinach per calorie: lean ground beef (13.8 g), mussels (13.8 g), cottage cheese (13.1 g), ground chicken (12.3 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Bagged baby spinach is ready to use; frozen spinach is great for cooking and keeps for months.
What's the full nutrition for spinach?
| Nutrient | Per 1 cup (30 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 7 | 22 | |
| Protein | 0.9 g | 2.9 g | 2% |
| Fat | 0.2 g | 0.6 g | |
| Saturated fat | 0 g | 0.1 g | 0% |
| Carbohydrate | 0.8 g | 2.6 g | |
| Fiber | 0.5 g | 1.6 g | 2% |
| Sugar | 0.1 g | 0.4 g | |
| Sodium | 32 mg | 107 mg | 1% |
| Calcium | 20 mg | 67 mg | 2% |
| Iron | 0.3 mg | 1.05 mg | 2% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Spinach, mature". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
