Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Spinach
Raw Spinach (Raw) contains 2.9g of protein per 100g, with 0.4g fat, 3.6g carbohydrates, and 23 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #168462 · Data as of Jan 2026 · All values per 100g
Spinach, raw
Low FatLow CarbLow SugarNutrient Dense
| Nutrient | Amount per 100g |
|---|---|
| Protein | 2.9 g |
| Calories | 23 kcal |
| Total fat | 0.4 g |
| Carbohydrates | 3.6 g |
| Saturated fat | 0.063 g |
| Cholesterol | 0 mg |
| Fiber | 2.2 g |
| Sugars | 0.42 g |
| Sodium | 79 mg |
| Potassium | 558 mg |
How protein-efficient is Raw Spinach?
Protein Energy
High Protein50%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
7.3
grams protein per 1g fat
Lean. A healthy balance of protein and fat.
Calories for 30g
241
calories
Standard. Eating 241 calories fits well into a normal lunch or dinner.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.063g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.2g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
79mg
Electrolyte
Potassium
HIGH
558mg
Electrolyte
Magnesium
79mg
Recovery
Iron
2.71mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05