spinach protein content
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. 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. 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. ... Donât be shy with your portions when cooking spinach. 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. These compounds were found to help prevent insulin resistance. All of these protein choices can be added to spinach salads, or they can be served with cooked spinach as a side, increasing the overall protein content of the dish. Canned spinach can contain up to 6 grams of protein per cup. The associated percentage of RDA is 17 %. 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. All Rights Reserved. The food with the highest protein content per typical serving is Spinach souffle which contains 10.73 g in 1 cup (or 136 g). Spinach does not contain more protein than meat. Low Fat Recipes | Add the spinach leaves at the end of the cooking process to soups, stews and pasta sauces as they cook down very quickly. A single cup of fresh spinach contains less than 1 gram of protein per serving. Nutrition facts and Information for Spinach, raw. 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. Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, asparagus, and broccoli. High Protein and Low Sugar Snack Ideas for Kids, How to Get More Protein Without Adding Calories. A 1-cup serving of spinach cooked in water with no added salt contains 5.35 grams of protein. In particular, protein helps to build and maintain skin, muscle and bones in the body. Oxalate Content. Protein: 2.9 g: As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. google_ad_width = 468; 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. And for a nutrient-rich breakfast, consider starting your day with a smoothie made with bananas, blueberries, kale, spinach, strawberries and fresh almond milk. Spinach leaves can be eaten raw, and in this form, are most often consumed in salads. She is a registered dietitian and sports nutritionist, and has worked for the University of Guelph and Athlete's World. 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. For this 100g serving in your diet, the amount of Calories is 23 kcal (1% RDA), the amount of Fat is 0.39 g (1% RDA) and the amount of Carbohydrate is 3.63 g (3% RDA). Contact 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. Spinach has 1.7 grams of protein per 2 cups / 60 grams. The refreshing flavour of spinach and its high protein content simply adds a new dimension to this fried snack. Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value. The associated percentage of RDA is 14 %. in biochemistry from McMaster University and an M.S. google_ad_slot = "9456429844"; This was attributed to the high fiber and water content in the vegetable . Protein Content of Foods Meat, Poultry, Eggs: Food (Cooked) Serving Size Calories Protein (g) Chicken, skinless 3 oz 141 28 Steak 3 oz 158 26 Turkey, roasted 3 oz 135 25 Lamb 3 oz 172 23 Pork 3 oz 122 22 Ham 3 oz 139 14 Egg, large 1 egg 71 6 Seafood: Food (Cooked) Serving Size (oz) Calories Protein (g) Salmon 3 155 22 Protein in Spinach A single cup of fresh spinach contains less than 1 gram of protein per serving. . Spinach is one of the most nutrient-dense leafy green vegetables a person can eat.. Sitemap | Iron. The percentage of the recommended daily value for this serving is 19 %. Fresh or frozen spinach leaves can be baked with pasta or with phyllo pastry. Isabelle Hannigan has been a professional writer since 2004, with articles appearing in nationally distributed newspapers such as "The National Post." Spinach also contains nitrates. Find calories, carbs, and nutritional contents for spinach and over 2,000,000 other foods at MyFitnessPal.com. 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. However, there are other factors to consider when you are assessing your nutritional requirements. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: 2.2 grams Fat: 0.4 grams Carbs. © Copyright 2020 Hearst Communications, Inc. 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. Spinach promotes satiety, thereby reducing postprandial (post-meal) glucose responses. Spinach may seem like an unlikely source of protein, but 1 cup of raw spinach offers 1 gram of protein, while cooked and frozen spinach provide about 5 grams. 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. 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. /* 468x15, created 10/14/10 */ However, consuming a vaâ¦ You'll also get smaller amounts of potassium -- a mineral good for heart health -- and fiber, which promotes healthy digestion. The range for the other nutrients are as follows; 150 kcal for Calories, 12.58 g for Fat, 0 g for Carbohydrate. This is the RDA used for all nutrition in the listed data. 2.8g protein. The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the protein content. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 4.01g (7%RDA) 3. In terms of protein percentage this is 293 % more protein. However if you compare cup size, it only has 1.4 grams of protein for 2 cups. google_ad_client = "pub-1393137165073501"; In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. However, spinach does not have a very high protein content. Spinach, Swiss chard, and spinach beet leaves are rich sources of carotene and some minerals. In fact, although spinach is loaded with nutrients, it actually contains very little protein. For this 100g serving the Calories content is 169 kcal, the Fat content is 12.95 g, the Carbohydrate content is 5.9 g. The lowest amount of protein in 100g is in Spinach, canned, no salt added, solids and liquids which contains 2.11 g. This gives as percentage of the recommended daily allowance 4 % of the RDA. Spinach, cooked, boiled, drained, without salt : 2.97g (5%RDA). Copyright © 2005-2020 Bodyventures. 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. The nutritional protein content can be scaled by the amount in grams, oz or typical serving sizes. Spinach has consistently been determined to have high oxalate content. Cereal Grains The corresponding nutritional value for spinach based on our density score out of 100 (ranked by the amount of protein per 100g) is shown in the below nutritional density chart. A 1-cup serving of cooked spinach contains more protein than 1 cup of raw spinach because of the increased density per serving of the cooked spinach. How Much Protein Does Cheese Pizza Provide? google_ad_height = 15; 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. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. 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 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. These values are based on 0.8 grams of protein per kilogram of body weight. Below is a summary list for the top five spinach items ranked by the amount or level of protein in 100g. The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). Comparing chicken breast with Spinach souffle; chicken breast has 23.11 g more protein than Spinach souffle. Add kale or spinach to a salad topped with vegetables and a good source of protein. Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.