However, there are other factors to consider when you are assessing your nutritional requirements. For example 100g of Spinach, raw contains 2.86 g of protein. ... likely due to spinach’s nitrate content . The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people. Cereal Grains 2.8g protein. How Much Protein in the Second Trimester? in biochemistry from McMaster University and an M.S. Fitness Software | In particular, protein helps to build and maintain skin, muscle and bones in the body. Protein: 2.9 g: As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Either fully grown or baby spinach leaves, frozen or fresh, can be cooked as a side dish, or can be added to soups, stews, pasta dishes or pastries. Below is a summary list for the top five spinach items ranked by the amount or level of protein in 100g. Raw spinach is a low-fat food that is particularly high in iron. 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. There are relatively serious differences in vitamin content. You should also take into account portion sizes when you are considering the protein nutritional content. For a typical woman it is 46g. © Copyright 2020 Hearst Communications, Inc. The percentage of the recommended daily value for this serving is 19 %. 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. In terms of protein percentage this is 293 % more protein. The corresponding nutritional value for spinach based on our density score out of 100 (ranked by the amount of protein per 100g) is shown in the below nutritional density chart. Nutrition facts for Spinach, raw, recommended daily values and analysis. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimal fat content. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. The favorite choice for the term "Spinach" is 1 cup of Spinach which has about 0.9 grams of protein. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. 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. In fact, although spinach is loaded with nutrients, it actually contains very little protein. 1. Research. Does Spinach Have More Protein Than Meat?. You'll also get smaller amounts of potassium -- a mineral good for heart health -- and fiber, which promotes healthy digestion. 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. All Rights Reserved. We always indicate when a product does contain an allergen as an ingredient, but please be aware we use multiple ingredients in our kitchens and therefore cannot guarantee that our food is completely free of any allergen. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: 2.2 grams Fat: 0.4 grams Carbs. Protein is an essential nutrient for healthy body growth and function, as it plays a crucial role in making and repairing cells. Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. in nutritional sciences from the University of Guelph. Spinach, frozen, chopped or leaf, unprepared : 3.63g (6%RDA) 5. For this reason, this guide provides a simple overview of the protein content of 230 common foods. At the bottom of the page is the full list for the 10 different types of spinach based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the protein content in spinach. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Iron. Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of protein is found in Spinach souffle which contains 7.89 g of protein per 100g. Protein Content of Foods Meat, Poultry, Eggs: Food (Cooked) Serving Size Calories Protein (g) Chicken, skinless 3 oz 141 28 Steak 3 oz 158 26 Turkey, roasted 3 oz 135 25 Lamb 3 oz 172 23 Pork 3 oz 122 22 Ham 3 oz 139 14 Egg, large 1 egg 71 6 Seafood: Food (Cooked) Serving Size (oz) Calories Protein (g) Salmon 3 155 22 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. 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. Spinach (or palak) renders a bright green colour to these crispy and crunchy chips. 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. Sitemap | Oxalates are naturally occurring organic acids found in a wide variety of foods, and in the case of certain medical conditions, they must be greatly restricted in a meal plan to prevent over-accumulation inside the body. But, that's not it; the recipe also adds in the lusciousness of butter and cheese making this crispy snack all the more better. Its high water content means it reduces in size by about a quarter when cooked. Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. google_ad_height = 15; Here is a list of vegetables high in protein and how to consume them and meet your daily protein requirements. The associated percentage of RDA is 14 %. 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. A 1-cup serving of firm tofu contains 21 grams of protein. 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. //-->. google_ad_width = 468; The amount of protein for a variety of types and serving sizes of Spinach is shown below. /* 468x15, created 10/14/10 */ 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. The range for the other nutrients are as follows; 150 kcal for Calories, 12.58 g for Fat, 0 g for Carbohydrate. google_ad_client = "pub-1393137165073501"; If we remember that the cells of leaves are physiologically among the most active that we know it …