... Donât be shy with your portions when cooking spinach. spinach nutrition facts and nutritional information. Spinach is one of the most nutrient-dense leafy green vegetables a person can eat.. A 1-cup serving of spinach cooked in water with no added salt contains 5.35 grams of protein. However, consuming a vaâ¦ Isabelle Hannigan has been a professional writer since 2004, with articles appearing in nationally distributed newspapers such as "The National Post." This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. High Protein and Low Sugar Snack Ideas for Kids, How to Get More Protein Without Adding Calories. Protein: 2.9 g: As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. The amount of protein for a variety of types and serving sizes of Spinach is shown below. Low Fat Recipes | A 1-cup serving of firm tofu contains 21 grams of protein. Welcome to the nutritional protein content in 10 different types of spinach, ranging from 7.89 g to 2.11 g per 100g. Nutrition Dataâs patent-pending Estimated Glycemic Loadâ¢ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. The percentage of the recommended daily value for this serving is 19 %. She is a registered dietitian and sports nutritionist, and has worked for the University of Guelph and Athlete's World. You should also take into account portion sizes when you are considering the protein nutritional content. All Rights Reserved. United States Department of Agriculture: Spinach, raw, United States Department of Agriculture: Spinach, cooked, water, no salt, New York Times Magazine: Spinach is a Dish Best Served Cooked, United States Department of Agriculture: Tofu, firm, United States Department of Agriculture: Tuna, water, United States Department of Agriculture: Chicken breast, roasted, skinless. Kale has 2.6 grams of protein for the same weight. If you searching to evaluate Vegan Pineapple Spinach Protein Content And Vegan Protein Gummies Recipe price. In terms of protein percentage this is 293 % more protein. Spinach leaves can also be gently poached on their own and then lightly dressed with soya sauce for a healthy, low-fat alternative. Spinach should not be considered a good or reliable source of protein because it contains such low levels of protein per serving. Fresh or frozen spinach leaves can be baked with pasta or with phyllo pastry. The associated percentage of RDA is 14 %. The daily recommended amount of protein is 50 grams for adults following an average 2,000-calorie diet. For a typical woman it is 46g. However, spinach does not have a very high protein content. Either fully grown or baby spinach leaves, frozen or fresh, can be cooked as a side dish, or can be added to soups, stews, pasta dishes or pastries. For this 100g serving the Calories content is 169 kcal, the Protein content is 7.89 g, the Fat content is 12.95 g, the Carbohydrate content is 5.9 g. The lowest amount of calcium in 100g is in Spinach, canned, no salt added, solids and liquids which contains 83 mg. Following on from the five top spinach items or products containing protein we have a more comprehensive break down of Spinach, raw, and the highest item containing protein which is Spinach souffle. A single cup of fresh spinach contains less than 1 gram of protein per serving. 2.8g protein. Oxalates are naturally occurring organic acids found in a wide variety of foods, and in the case of certain medical conditions, they must be greatly restricted in a meal plan to prevent over-accumulation inside the body. How Much Protein in the Second Trimester? Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 10 types of spinach. As can be easily seen in the visual nutrition comparison below, these foods have very similar nutritional content. Iron. Spinach promotes satiety, thereby reducing postprandial (post-meal) glucose responses. We all have different protein needs, but it can be difficult knowing precisely how much protein common foods contain. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimal fat content. Below is a summary list for the top five spinach items ranked by the amount or level of protein in 100g. Spinach, frozen, chopped or leaf, unprepared : 3.63g (6%RDA) 5. Spinach has 1.7 grams of protein per 2 cups / 60 grams. In particular, protein helps to build and maintain skin, muscle and bones in the body. Does Spinach Have More Protein Than Meat?. The leaves of the spinach plant are the part that is most commonly eaten, and they can be harvested when still quite young—which is known as baby spinach—or when fully mature. The list below gives the total protein content in the 10 items from the general description 'spinach' each of which show the protein amount as well as Calories, Fat and Carbohydrate. If we remember that the cells of leaves are physiologically among the most active that we know it â¦ In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the protein chart, for the typical serving of protein and the related and important nutritional values. This was attributed to the high fiber and water content in the vegetable . Any duplication or distribution of the information contained herein is strictly prohibited. Because of spinach's low protein content, combining it with healthy, high-protein foods such as chicken breast, fish or protein substitutes like tofu can help increase the protein content of a spinach dish. Hannigan holds a B.S. 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 growth and development. Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. Macronutrient structure is the same. The highest content of protein in the food items under the general description or type of spinach, is Spinach souffle with 7.89 g of protein per 100g. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. The nutritional protein content can be scaled by the amount in grams, oz or typical serving sizes. Spinach also contains nitrates. Although beans and nuts are the highest sources of non-animal protein, spinach can add a boost to any meal or snack. The refreshing flavour of spinach and its high protein content simply adds a new dimension to this fried snack. Instead of choosing spinach over meat, add them both to your meal plan to reap the benefits of eating a well-balanced diet. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much protein in spinach. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Protein, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Protein, Spinach, frozen, chopped or leaf, unprepared - Protein, Spinach, cooked, boiled, drained, without salt - Protein, Spinach, cooked, boiled, drained, with salt - Protein, Spinach, canned, regular pack, drained solids - Protein, Spinach, canned, regular pack, solids and liquids - Protein. Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, asparagus, and broccoli. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. To give 100% of the RDA, 50.0 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. Research. You can also purchase baby spinach, which, in addition to having smaller leaves, are slightly more tender so they are more commonly used in spinach salads. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein. Spinach has consistently been determined to have high oxalate content. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt : 4.01g (7%RDA) 4. Most of the calories in spinach come from protein and carbohydrates. Find calories, carbs, and nutritional contents for spinach and over 2,000,000 other foods at MyFitnessPal.com. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. Spinach has the following protein content ():One cup (25 g) of raw spinach contains 0.7 g of protein. The recommended daily allowance for protein is 56g for an average male. 1. . It is rich in carotene and vitamin C. Besides, there are some vegetables like knol khol, lettuce, spinach, and turnip, the leaves of which contain a good amount of protein. Everything in life needs protein to live, and vegetables can be a great source of protein. Spinach, Swiss chard, and spinach beet leaves are rich sources of carotene and some minerals. And for a nutrient-rich breakfast, consider starting your day with a smoothie made with bananas, blueberries, kale, spinach, strawberries and fresh almond milk. Protein is an essential nutrient for healthy body growth and function, as it plays a crucial role in making and repairing cells. Plant sources of protein, like spinach, are considered incomplete proteins because they only contain some of the essential amino acids the body needs. Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. The basic type of spinach is Spinach, raw, where the amount of protein in 100g is 2.86 g. The percentage of the recommended daily allowance (RDA) for protein is based on a 50 g RDA level for a mature adult. For example 100g of Spinach, raw contains 2.86 g of protein. Add kale or spinach to a salad topped with vegetables and a good source of protein. Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. 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. The dry solids of the spinach leaf are much richer in protein than are any of the cereals and, in fact, some of the commercial protein concentrates such as bran, middlings, etc. Spinach is a good source of iron, calcium and vitamin A, and can easily be added to salads as well as cooked dishes to increase the nutritional content without significantly increasing the number of calories. One cup of cooked, diced, skinless roasted chicken breast gives you 43 grams of protein, while a 1-cup serving of canned, light tuna in water contains 39 grams of protein. The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people. Copyright © 2005-2020 Bodyventures. Protein in Spinach. Spinach (or palak) renders a bright green colour to these crispy and crunchy chips. Spinach, cooked, boiled, drained, without salt : 2.97g (5%RDA). Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . ... likely due to spinachâs nitrate content . Please remember that the above gives an accurate value in 100g for high protein foods in your diet. This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach souffle through to Spinach, canned, no salt added, solids and liquids where all food items are ranked by the content or amount per 100g. google_ad_slot = "9456429844"; They can also relieve inflammation, a primary risk factor for diabetes. The associated percentage of RDA is 17 %. The corresponding Calories for spinach ranked by the amount of protein per 100g is shown below in the spinach calories chart. Spinach Dip Kroger 2 tbsp 45 calories 2.0 grams carbs 3.5 grams fat 0 grams protein 0 grams fiber 15 mg cholesterol 2.5 grams saturated fat 170.0 mg sodium 0 grams sugar 0 grams trans fat grams tbsp oz Does Vitamin D3 Come From Any Type of Fish? For this serving the Calories content is 229.84 kcal, the Fat content is 17.61 g and the Carbohydrate content is 8.02 g. Home | Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of protein is found in Spinach souffle which contains 7.89 g of protein per 100g. We always indicate when a product does contain an allergen as an ingredient, but please be aware we use multiple ingredients in our kitchens and therefore cannot guarantee that our food is completely free of any allergen. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and protein related nutrients are Calories, Fat and Carbohydrate. Since almost all Pret products are made fresh each day, our nutritional values and weight per pack are only averages. Fully-grown spinach leaves can be torn into bite-sized pieces and mixed with other lettuces and vegetables for a salad. Sitemap | Spinach, raw has a nutritional value score of 68 out of 100.Comparing the protein content and the nutritional density in 100g for Spinach, raw; We class this as a medium to low protein content item.In terms of overall nutritional value we class this as an item with a high nutritional density value. Kale is one of the most nutritious vegetables. The nutritional content and facts for 100g, which includes Calories, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the protein levels in spinach. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 4.01g (7%RDA) 3. The favorite choice for the term "Spinach" is 1 cup of Spinach which has about 0.9 grams of protein. There are relatively serious differences in vitamin content. google_ad_height = 15; About us | For this 100g serving the amount of Calories is 19 kcal, the amount of Fat is 0.37 g, the amount of Carbohydrate is 2.92 g. The difference between the highest and lowest values gives a protein range of 5.78 g per 100g. However, there are other factors to consider when you are assessing your nutritional requirements.