Spinach has about 3 g of protein per 100 g raw , which is roughly 0.9 g per 1 cup of raw leaves and about 5 g per 1 cup cooked.

Quick Scoop

  • 100 g raw spinach: ~3 g protein.
  • 1 cup raw spinach (around 30 g): ~0.9 g protein.
  • 1 cup cooked spinach: ~5 g protein because the leaves shrink and more spinach fits in the cup.
  • Protein density: Spinach is nutrient-dense , but it’s a moderate protein source compared with beans, tofu, or meat.

Is spinach a good protein source?

  • As a main protein source (for muscle gain or meeting daily protein needs), spinach alone is not enough ; you would need a very large volume to match a serving of chicken, tofu, or lentils.
  • As a supporting player, it’s great: you get a small protein boost along with iron, folate, vitamin K, and antioxidants.

Practical example

If you’re aiming for around 20 g of protein in a meal, a big portion of cooked spinach (say, 1 cup cooked = ~5 g protein) plus lentils, tofu, eggs, or chicken can help you get there while also adding fiber and micronutrients.

In current nutrition forum discussions and recent blog posts (2025–2026), people often call spinach a “protein powerhouse,” but the latest breakdowns point out it’s better seen as a micronutrient powerhouse with a modest protein bonus.

TL;DR:
Spinach has roughly 3 g protein per 100 g raw , ~1 g per cup raw , and ~5 g per cup cooked —healthy and helpful, but not a stand‑alone high‑protein food.

Information gathered from public forums or data available on the internet and portrayed here.