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Protein facts for Spinach (Raw) per 100g and per 1 cup serving. Values are USDA-approximate for raw or standard prepared state.
| Nutrient | Amount |
|---|---|
| Calories | 23 kcal |
| Protein | 2.9g |
| Total Carbohydrates | 3.6g |
| Dietary Fiber | 2.2g |
| Total Fat | 0.4g |
| Serving | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (30g) | 0.9g | 7 | 1.1g | 0.1g |
| 50g | 1.5g | 12 | 1.8g | 0.2g |
| 100g | 2.9g | 23 | 3.6g | 0.4g |
| 150g | 4.4g | 35 | 5.4g | 0.6g |
| 200g | 5.8g | 46 | 7.2g | 0.8g |
Based on one 1 cup serving (30g, 0.9g protein).
| Daily Protein Target | Target (g) | % Covered | Remaining (g) |
|---|---|---|---|
| Sedentary adult (0.8g/kg, ~150lb person) | 55g | 2% | 54.1g |
| Active adult (1.2g/kg, ~150lb person) | 82g | 1% | 81.1g |
| Athlete (1.6g/kg, ~150lb person) | 109g | 1% | 108.1g |
| Bodybuilder (2.0g/kg, ~150lb person) | 136g | 1% | 135.1g |
Yes. High-protein foods help preserve muscle mass during a calorie deficit. Spinach (Raw) provides 0.9g of protein per 1 cup. Its lower calorie count also makes it easy to stay in a deficit.
Spinach (Raw) contains 2.9g of protein per 100g. A typical serving of 1 cup (30g) provides 0.9g of protein. It ranks #129 out of 200 common foods for protein density.
Spinach (Raw) is classified as a Low Protein Food (2.9g per 100g). It provides limited protein. Pair it with higher-protein foods to meet your daily targets.
Muscle synthesis requires adequate protein intake throughout the day. Spinach (Raw) provides 0.9g of protein per 1 cup, contributing to your daily target. For muscle building, most research supports 1.6 to 2.2g of protein per kg of body weight daily.
FitCommit's AI camera scanner identifies Spinach (Raw) from a photo and logs protein and macros automatically. Track your daily protein goal in real time.
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