For a 2,000 calorie diet, total daily protein intake would be in the range of 50 to 175 g of protein per day. Recommended Dietary Allowances – that is, the amount needed to meet the nutrition needs of 97 to 98 percent of individuals for protein – are 46 g and 56 g per day for adult women and men, respectively, according to the Institute of Medicine. Raw spinach is a low-fat food that is particularly high in iron. LIVESTRONG.com may earn compensation through affiliate links in this story. Cooked Malabar spinach contains 3.1 g of protein per cup and cooked New Zealand spinach contains 2.3 g. Frozen and canned regular spinach contain the highest amount of protein, with cooked frozen spinach providing 7.6 g of protein and canned spinach containing 6 g of protein per cup. Copyright © Copyright Policy 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 … Pairing spinach with other foods can provide you with a complete, nutrititious meal. and The low protein content of spinach can be augmented by serving it alongside high-protein foods, such as chicken breast, fish or protein substitutes like tofu. Hannigan holds a B.S. Loaded with vitamin C, folic acid, and other B vitamins, spinach provides a substantial amount of protein when cooked, says Rust. Canned spinach can contain up to 6 grams of protein per cup. © Copyright 2020 Hearst Communications, Inc. 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. You'll also get smaller amounts of potassium -- a mineral good for heart health -- and fiber, which promotes healthy digestion. Spinach leaves can be eaten raw, and in this form, are most often consumed in salads. Most of the calories in spinach come from protein and carbohydrates. The material appearing on LIVESTRONG.COM is for educational use only. used as a substitute for professional medical advice, Spinach should not be considered a good or reliable source of protein because it contains such low levels of protein per serving. Spinach leaves can also be gently poached on their own and then lightly dressed with soya sauce for a healthy, low-fat alternative. Alfalfa sprouts are very low in calories but rich in nutrients. Leaf Group Ltd. 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. Nine of these are essential amino acids, which are not made by the body and must come from dietary sources. This is generally easily accomplished by following a well-balanced diet. in nutritional sciences from the University of Guelph. 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. Isabelle Hannigan has been a professional writer since 2004, with articles appearing in nationally distributed newspapers such as "The National Post." The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse It comes in individual blocks, a … Jason Dority has been writing health-related articles and developing community resources for healthier lifestyles since 2007. It should not be A single cup of raw regular spinach and New Zealand spinach contains 1 g of protein, while raw mustard spinach contains 3.3 g, according to Calorie Lab. Protein in Spinach. Protein is an essential nutrient for healthy body growth and function, as it plays a crucial role in making and repairing cells. If you follow a diet rich in spinach, this vegetable can help contribute to your protein intake. The basic type of spinach is Spinach, raw, where the amount of protein in 100g is 2.86 g. 2.86 g of protein per 100g, from … Try her yummy recipe of … Terms of Use Although beans and nuts are the highest sources of non-animal protein, spinach can add a boost to any meal or snack. If you follow a diet rich in spinach, this vegetable can help contribute to your protein intake. The versatile nature of spinach allows you to choose fresh, canned or frozen and you may make salads or add the greens to soup, stir-fry or sandwiches.