Daily safety snapshot
79mg sodium
3% sodium limit | 0% sat fat | 0% fiber target
100g Spinach Protein — 2.9 g | Nutrition Calculator
100g of Spinach, raw contains 2.9 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Spinach Protein Calculator
100g of Spinach, raw contains 2.9 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.
Result
100g Spinach Protein
2.9 g protein
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Protein target to food amount
100 g (3.53 oz, 4.23 cups)
Reverse math uses 2.9 g protein per 100 g from USDA FoodData Central reference.
Spinach Macros by Serving Size
Spinach Macros by Common Serving
Spinach Protein Range Around 100g
Spinach Macros by Volume Measure
Spinach Prep-State Logging Check
Spinach Nutrient Efficiency Per Calorie
Spinach Dietary Profile
Spinach is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.
Spinach Benefit Signals
- Potassium support: Provides 558 mg potassium per 100 g. Basis: potassium >= 300 mg per 100 g.
- Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.
Spinach Daily Nutrient Coverage
Smart Protein Substitutes for Spinach
Spinach Condition-Aware Nutrition Notes
Real-World Spinach Serving Sizes
- Small weighed portion (~50g): 1.5 g protein. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition reference (~100g): 2.9 g protein. Matches the USDA per-100g source basis used on this page.
- Large weighed portion (~150g): 4.4 g protein. Useful for meal-prep portions and larger servings.
Common Spinach Measurement Mistakes
- Mixing raw and cooked entries changes the math. This page uses the listed source record for Spinach, raw.
- Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
- For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.
Spinach Protein — Frequently Asked Questions
How much protein is in 100g of Spinach? 100g of Spinach contains 2.9 g of protein (USDA FoodData Central). This is a low-protein food.
How much protein is in 1 cup of Spinach? One US cup of spinach weighs approximately 24g (density: 100 kg/m³). That serving contains 0.7 g of protein — computed as 24g ÷ 100 × 2.9.
How many grams of Spinach do I need to eat to get 30 g of protein? To reach 30 g of protein from Spinach, you need approximately 1034g — calculated as (30 ÷ 2.9) × 100 = 1034g.
Is Spinach high in protein? Spinach is low in protein at 2.9 g per 100g. If you're targeting this nutrient, Spinach alone is unlikely to be sufficient.
What percentage of daily protein does 100g of Spinach provide? 100g of Spinach provides 2.9 g of protein, which is 5.8% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Spinach alone, you would need ~1724g.
How efficient is Spinach as a source of protein per calorie? Spinach provides 12.61 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Spinach protein calculator use? The calculator uses protein = weight in grams / 100 x 2.9 g. For example, 100g of Spinach gives 2.9 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Spinach a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Spinach is a modest contributor — with 2.9 g of protein per 100g. For best results, combine Spinach with other foods to hit your daily macro targets.
How reliable is the source data for Spinach? Spinach uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
Should I measure Spinach raw or cooked? Spinach should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.
How to Calculate Spinach Protein
- Weigh raw. Place your spinach on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows protein content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Spinach Density Explained
Spinach is very light (100 kg/m³ — about 0.1× the density of water), so a 1-cup measure holds only ~24 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Spinach.
Spinach Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.