How Much Protein In Spinach?

protein in spinach

 Protein in spinach contributes to more than 1/3rd of calories in spinach, including amino acids. Let us see how much protein in spinach is and its distribution of essential amino acids.

Although spinach may seem like an unlikely source of protein, it actually contains quite a bit. One cup of raw spinach, amounting to 100 grams, has just over 2 grams of protein, as per IFCT. 

Further, spinach is high in vitamins and minerals. It is a good source of iron, calcium and Vitamin A and is low in saturated fat. In addition, spinach contains a high level of dietary fibre, which supports a healthy digestive system. The fibre content in spinach is high, and you can also add spinach with other foods rich in protein.

Spinach is one of the few vegetables to contain more protein than a typical serving of other greens. Although spinach contains fewer proteins than cereals, it is still an excellent option to add a bit of protein to your diet. 

Nevertheless, you cannot fulfil your protein requirement of the day just by eating spinach. You need to eat other protein sources and this vegetable to make it a balanced meal

There are also plenty of other vegetarian alternatives that can provide protein similarly. Indian vegetables such as palak paneer, dal palak, and palak parathas may offer better nutrition and protein than just eating spinach.

How Much Protein in Spinach we get?

protein in spinach

Protein in spinach 100g is about 2.14 gm, particularly 2.85 % of male Dietary Reference Intake (DRI) of 75 grams. Consequently, it can provide 3.80 % of female DRI of 56.25 gm. The DRI of protein is 15% of calories.

Protein in spinach forms 35.14 % of the calories in spinach, including amino acids. Let us see the distribution of essential amino acids protein in spinach.

9 Essential Amino Acids Protein in Spinach

protein in spinach
  1. Histidine

    Histidine in spinach is around 46.652 mg. Histidine is about 9.33 % of DRI of 500 mg for an adult weighing 50 kg. 7.78 % of DRI of 600 mg for a grown-up weighing 60 kg. 6.66 % of DRI of 700 mg for a person of weight 70 kg. 5.83 % of DRI of 800 mg for an adult weighing 80 kg.

  2. lsoleucine

    lsoleucine in spinach is around 92.234 mg. Roughly 18.45 % of DRI of 500 mg for a person weighing 50 kg. Further, an adult weighing 60 kg would get 15.37 % of DRI of 600 mg. 13.18 % of DRI of 700 mg for an individual weighing 70 kg. 11.53 % of DRI of 800 mg for an individual weighing 80 kg.

  3. Leucine

    Leucine in spinach is around 186.18 mg. Approximately 26.60 % of DRI of 700 mg for a person weighing 50 kg. 22.16 % of DRI of 840 mg for an adult weighing 60 kg. 19.00 % of the requirement of 980 mg for an adult with a weight of 70 kg. 16.62 % of DRI of 1120 mg for a person weighing 80 kg.

  4. Lysine

    Lysine in spinach is around 100.152 mg. Nearly 16.69 % of DRI of 600 mg for an adult weighing 50 kg. Undoubtedly, 13.91 % of DRI of 720 mg for an adult weighing 60 kg. 11.92 % of DRI of 840 mg for a person of weight 70 kg. 10.43 % of DRI of 960 mg for an adult weighing 80 kg.

  5. Methionine & Cystine


    Methionine & Cystine in spinach is around 46.438 mg. Near about 7.14 % of DRI of 650 mg for a person weighing 50 kg. Moreover, a person weighing 60 kg would get 5.95 % of DRI of 780 mg. 5.10 % of DRI of 910 mg for an individual weighing 70 kg. 4.47 % of DRI of 1040 mg for an individual weighing 80 kg.
  6. Phenylalanine & Tyrosine


    Phenylalanine & Tyrosine in spinach is around 199.662 mg. Almost 28.52 % of DRI of 700 mg for an adult person weighing 50 kg. 23.77 % of DRI of 840 mg for an adult weighing 60 kg. 20.37 % of the requirement of 980 mg for an adult with a weight of 70 kg. 17.83 % of DRI of 1120 mg for a person weighing 80 kg.
  7. Threonine

    Threonine in spinach is around 100.58 mg. Closely 28.74 % of DRI of 350 mg for an adult individual weighing 50 kg. 23.95 % of DRI of 420 mg for an adult weighing 60 kg. 20.53 % of DRI of 490 mg for a person of weight 70 kg. 17.96 % of DRI of 560 mg for an adult weighing 80 kg.

  8. Tryptophan

    Tryptophan in spinach is around 32.742 mg. Approximately 18.71 % of DRI of 175 mg for a person weighing 50 kg. Besides, another adult weighing 60 kg would get 15.59 % of DRI of 210 mg. 13.36 % of DRI of 245 mg for an individual weighing 70 kg. 11.69 % of DRI of 280 mg for an individual weighing 80 kg.

  9. Valine

    Valine in spinach is around 124.762 mg which is nearly 24.95 % of DRI of 500 mg for an adult weighing 50 kg. 20.79 % of DRI of 600 mg for an adult weighing 60 kg. 17.82 % of the requirement of 700 mg for an adult with a weight of 70 kg. 15.60 % of DRI of 800 mg for a person weighing 80 kg.

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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