Does spinach have high protein?

Protein is an essential macronutrient that plays many important roles in the body. It helps build and repair tissues, produces enzymes and hormones, and provides structural support. When it comes to protein sources, most people think of foods like meat, eggs, and dairy. But did you know that some plant-based foods can also be good sources of protein? One such example is spinach.

Spinach is a leafy green vegetable that is well-known for its high nutrient content. But does spinach have high amounts of protein? Let’s take a closer look at the protein profile of spinach and how it stacks up against other protein-rich foods.

The Protein Content of Spinach

Spinach contains approximately 2.9g of protein per 100g serving. Here’s how the protein content of spinach compares to some other common foods:

Food Protein (g per 100g)
Spinach 2.9
Broccoli 2.8
Chicken breast 31
Beef steak 26
Tofu 8
Eggs 13
Cottage cheese 11

As the table shows, spinach provides about 3g of protein per 100g serving. This is a relatively low amount compared to high-protein foods like meat, eggs, and dairy. However, it’s similar to other protein-rich plant foods like broccoli.

Spinach Protein Quality

It’s important to note that the quality of protein is just as important as the quantity. High quality protein contains all the essential amino acids that our bodies cannot make on their own. Animal sources of protein like meat, poultry, fish, eggs, and dairy generally contain all the essential amino acids needed. Plant proteins, on the other hand, are considered lower quality because they are missing or deficient in one or more essential amino acids.

Spinach contains all essential amino acids except for methionine. Therefore, it is considered a complete plant-based protein source, albeit relatively low in total protein. By combining spinach with grains like rice or quinoa, you can get all the essential amino acids in one meal.

Benefits of Spinach Protein

Here are some of the key benefits that the protein in spinach provides:

  • Helps build and repair muscles – The protein in spinach provides amino acids that play an important role in building and retaining muscle mass, especially when paired with strength training.
  • Boosts satiety – Protein is very filling and can help curb hunger. The protein in spinach contributes to its satiating effects.
  • Provides energy – Protein is needed to produce ATP, the energy currency of the body’s cells.
  • Strengthens bones – Some of the amino acids found in spinach protein help improve calcium absorption and bone metabolism.

Ways to Increase Spinach Protein

Here are some tips for getting more protein from spinach:

  • Add spinach to eggs – Add some spinach to your morning scrambled eggs or omelet to increase protein.
  • Blend it into smoothies – Add a handful of spinach to your fruit smoothies for extra plant-based protein.
  • Sautee it – Lightly sautéing spinach helps concentrate its protein and nutrients.
  • Make a palak paneer – This Indian dish combines spinach with paneer cheese for a protein boost.
  • Create spinach protein powder – You can make a spinach protein powder to add to foods and smoothies.

Is Spinach a High Protein Food?

When it comes to daily protein needs, most people require 0.8-1 gram of protein per kilogram of body weight. Active individuals and athletes may need even more.

Here’s how much protein you would get from 100g of spinach based on different protein needs:

Protein Needs Protein from 100g Spinach
50g/day 6%
75g/day 4%
100g/day 3%

As you can see, spinach only provides around 3-6% of total daily protein needs per serving. So while spinach does contain protein, it is not considered a high protein food.

To meet increased protein needs on a plant-based diet, it is recommended to incorporate other higher protein plant foods like legumes, nuts, seeds, tofu, tempeh, edamame, quinoa, and spirulina.

Should You Eat Spinach for Protein?

Here are some key considerations on whether you should eat spinach as a protein source:

  • Spinach protein is low compared to animal proteins and high protein plants. It should not be your sole protein source.
  • Spinach protein quality is relatively high for a plant. It provides a good amino acid profile.
  • Pair spinach with grains/legumes to form a complete plant-based protein.
  • Best to consume spinach protein alongside other higher protein foods to meet needs.
  • Spinach protein is just one of the many benefits this veggie provides.

In conclusion, spinach does contain protein but is not a high protein food. However, it still provides an excellent source of amino acids, vitamins, minerals and phytonutrients. Consuming spinach protein along with higher protein plant and animal foods can help boost your total protein intake as part of a healthy, balanced diet.

Frequently Asked Questions

Does cooked or raw spinach have more protein?

Raw and cooked spinach contain about the same amount of protein per 100g serving. Cooking spinach may concentrate the protein slightly because some water is lost during the cooking process.

What proteins are found in spinach?

The main proteins found in spinach include:

  • Ribulose bisphosphate carboxylase – An enzyme involved in carbon fixation
  • Oxygen evolving enhancer proteins – Help photosynthesis
  • Chlorophyll binding proteins – Bind chlorophyll molecules
  • Rubisco activase – Helps activate rubisco enzyme

Spinach proteins also contain essential amino acids like lysine, tryptophan, methionine, and more.

Can you build muscle with spinach protein?

It is unlikely spinach protein alone will build large amounts of muscle. However, consuming spinach protein along with stronger plant and animal protein sources as part of strength training can help contribute to muscle growth over time.

Is spinach a complete protein?

Spinach contains all essential amino acids except methionine, making it a high quality incomplete protein. Consuming spinach with grains like rice or quinoa provides all the essential amino acids.

What foods combine well with spinach for protein?

Some foods that complement spinach protein include:

  • Rice
  • Beans
  • Lentils
  • Tofu
  • Quinoa
  • Eggs
  • Dairy products


Spinach contains a modest amount of high quality plant-based protein per serving. While it is not a protein-rich food, the protein it does provide can contribute to daily needs as part of a balanced diet. Consuming spinach protein along with other plant and animal protein sources can help meet protein requirements.

Beyond its protein content, spinach offers a wealth of other nutrients like vitamins A, C, K, minerals, and antioxidants. Eating spinach regularly provides protein and supports overall health.

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