🥦

Spinach

Good Protein

1 cup cooked per serving.

5.3g
protein per serving
Calories
41
per serving
Protein density
12.9
g per 100 cal
Calorie cost
7.7
cal per 1g protein
To hit 30g protein
5.7 cups
566g · 232 cal

Macro breakdown

Protein5.3g(40%)
Carbs6.8g(51%)
Fat0.5g(9%)
Fiber4.3g

Tips to maximize nutrition

1.Store Spinach properly to maximize freshness and nutrient retention
2.Steam or roast to preserve nutrients better than boiling
3.Pair with protein sources to create balanced meals
4.Prep ahead by washing and cutting for easy weekly use
5.Add to smoothies for extra nutrients without changing flavor much

Pairs well with

🍗
Chicken breast
26g
128 cal
🍗
Salmon
18.8g
175 cal
🫘
Tofu
21.8g
181 cal

Similar vegetable foods

🥦
Artichoke
1 cup
5.2g
🥦
Asparagus
1 cup cooked
4.3g
🥦
Broccoli
1 cup chopped
3.7g

Meals with Spinach

See all meals →
🍳

Tofu Scramble with Avocado and Hemp

15m

Savory tofu scramble with fresh spinach, creamy avocado, and protein-packed hemp hearts. Vegan and dairy-free with 46g protein.

47gprotein
14gfiber
577cal
VeganVegetarian
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Cottage Cheese Spinach Egg Muffins

25m

Baked egg muffins with cottage cheese and spinach. Perfect for meal prep with 32g protein per serving.

33gprotein
2gfiber
322cal
Vegetarian
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Lentil Egg and Avocado Bowl

15m

Protein-packed lentils with fried eggs, avocado, and fresh spinach. High fiber bowl with 33g protein and 21g fiber.

33gprotein
20gfiber
450cal
VegetarianDairy-Free
🍳

Salmon Avocado Toast

10m

Smoked or cooked salmon on whole wheat toast with avocado and spinach. Omega-3 rich breakfast with 30g protein.

32gprotein
9gfiber
470cal
Dairy-FreeNo Eggs
🍳

Chickpea Tofu Spinach Skillet

15m

Sauteed chickpeas and tofu with fresh spinach. Vegan skillet breakfast with 38g protein and 17g fiber.

39gprotein
17gfiber
470cal
VeganVegetarian
🍳

Lentil Avocado Breakfast Plate

15m

Hearty lentils with avocado, spinach, and fried eggs. High fiber plate with 34g protein and 24g fiber.

34gprotein
22gfiber
507cal
VegetarianDairy-Free

Frequently Asked Questions

Spinach contains 5.3g of protein per serving. This makes it a moderate protein source with a protein density score of 12.9 (grams of protein per 100 calories).

You need approximately 5.7 servings of Spinach to reach 30g of protein, which would provide about 232 calories. Consider combining with other protein sources for a more practical portion size.

Spinach provides 5.3g of protein for 41 calories, giving it a calorie cost of 7.7 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Spinach contains 4.3g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16