How much protein is in 100g of spinach?
3g of protein, with 23 calories.
How Much Protein Is in Spinach?
Spinach has 3g of protein per 100g and 23 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in spinach
Spinach contains 3g of protein per 100g, alongside 23 calories. That works out to 13g of protein per 100 calories, which is a solid protein density.
Weigh what you actually eat: 100g is a reference amount, not a portion. Multiply 3g by your portion weight and divide by 100.
To reach 30g of protein from spinach alone you would need about 1000g — which is why it works better as part of a meal than as the protein source
Spinach compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🫛 Edamame pods (snack) | 11g | 122 |
| 🟢 Green peas (cooked) | 5.4g | 81 |
| 🥬 Brussels sprouts | 3.4g | 43 |
| 🌽 Sweet corn (cooked) | 3.4g | 86 |
| 🥬 Artichoke (cooked) | 3.3g | 47 |
| 🍄 Portobello mushrooms (grilled) | 3.3g | 29 |
| 🍄 White mushrooms (cooked) | 3.1g | 22 |
| 🥬 Spinach (cooked) | 3g | 23 |
Per 100g.
Using spinach to hit a protein target
- Protein per 100g: 3g. Calories per 100g: 23. Quality: incomplete protein.
- Concentrated when cooked.
- Pair spinach with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much spinach do I need for 30g of protein?
About 1000g of spinach provides 30g of protein.
Is spinach a good protein source?
Not really. At 3g per 100g it is better thought of as a supporting food than a protein source.
Keep reading
Protein in green peas5.4g per 100g, 81 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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