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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. Alfalfa sprouts have the … Each up has about 0.8 milligrams of this essential mineral, which covers up to 10 percent of your daily needs, depending on your age and sex. This is generally easily accomplished by following a well-balanced diet. The protein found in spinach is an incomplete source of protein, meaning it does not contain all nine essential amino acids like a complete source of protein does. Fresh or frozen spinach leaves can be baked with pasta or with phyllo pastry. Cooked Malabar spinach contains 3.1 g of protein per cup and cooked New Zealand spinach contains 2.3 g. Frozen and canned regular spinach contain the highest amount of protein, with cooked frozen spinach providing 7.6 g of protein and canned spinach containing 6 g of protein per cup. Foods that are not complete sources of protein, such as spinach, should not be ignored due to the other nutrients they provide, but it is important to also consume food containing complete protein sources. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Privacy Policy Copyright Policy 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. and 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. Alfalfa sprouts are very low in calories but rich in nutrients. in biochemistry from McMaster University and an M.S. Jason Dority has been writing health-related articles and developing community resources for healthier lifestyles since 2007. Amount of Protein in Spinach Welcome to the nutritional protein content in 10 different types of spinach, ranging from 7.89 g to 2.11 g per 100g. Other options might include whole grain pasta with spinach and other garden vegetables lightly sauteed in olive oil. How Much Protein Should a 15-year-old Boy Have Every Day, United States Department of Agriculture: Spinach, raw, United States Department of Agriculture: Spinach, cooked, water, no salt, New York Times Magazine: Spinach is a Dish Best Served Cooked, United States Department of Agriculture: Tofu, firm, United States Department of Agriculture: Tuna, water, United States Department of Agriculture: Chicken breast, roasted, skinless. A 1-cup serving of firm tofu contains 21 grams of protein. How to Get More Protein Without Adding Calories. Adolescents age nine to 13 need 34 g of protein per day. Spinach leaves can also be gently poached on their own and then lightly dressed with soya sauce for a healthy, low-fat alternative. 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. 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. Tip… Frozen baby leaf spinach can be bought and stored. in nutritional sciences from the University of Guelph. Spinach is available in three varieties: flat, savoy or semi-savoy. Pregnant and lactating women of all ages need 71 g of protein per day while children ages one to three need 13 g and those ages four to eight need 19 g per day. Institute of Medicine; Dietary Reference Intakes: Macronutrients, Centers for Disease Control and Prevention; Protein, Institute of Medicine; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; September 2002, Centers for Disease Control and Prevention; Vegetable of the Month: Spinach, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. However, consuming a va… Canned spinach can contain up to 6 grams of protein per cup. , Raw spinach is a low-fat food that is particularly high in iron. Copyright © How Many Grams of Protein Are Needed Daily? How Much Protein in the Second Trimester? 2020 Leaf Group Ltd. Most of the calories in spinach come from protein and carbohydrates. Recommended Dietary Allowances – that is, the amount needed to meet the nutrition needs of 97 to 98 percent of individuals for protein – are 46 g and 56 g per day for adult women and men, respectively, according to the Institute of Medicine. For a 2,000 calorie diet, total daily protein intake would be in the range of 50 to 175 g of protein per day. diagnosis or treatment. 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. The daily recommended amount of protein is 50 grams for adults following an average 2,000-calorie diet. The protein content of spinach varies depending on the type of spinach and its preparation method. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the However, spinach does not have a very high protein content. You'll also get smaller amounts of potassium -- a mineral good for heart health -- and fiber, which promotes healthy digestion. Fully-grown spinach leaves can be torn into bite-sized pieces and mixed with other lettuces and vegetables for a salad. any of the products or services that are advertised on the web site. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Terms of Use Proteins provide structure to nearly every cell in the body, participate in chemical reactions, help repair and make new cells and are vital for proper … Add the spinach leaves at the end of the cooking process to soups, stews and pasta sauces as they cook down very quickly. Use of this web site constitutes acceptance of the LIVESTRONG.COM He currently works for the Indiana University School of Medicine's Diabetes Translational Research Center. How Much Protein is in Spinach? advertisements are served by third party advertising companies. It comes in individual blocks, a … Pairing spinach with other foods can provide you with a complete, nutrititious meal. https://www.healthline.com/health/food-nutrition/19-high-protein-vegetables Try her yummy recipe of … A single cup of fresh spinach contains less than 1 gram of protein per serving. A single cup of fresh spinach contains less than 1 gram of protein per serving. If you follow a diet rich in spinach, this vegetable can help contribute to your protein intake. She is a registered dietitian and sports nutritionist, and has worked for the University of Guelph and Athlete's World. LIVESTRONG.com may earn compensation through affiliate links in this story. One cup of cooked, diced, skinless roasted chicken breast gives you 43 grams of protein, while a 1-cup serving of canned, light tuna in water contains 39 grams of protein. Vegetable and plant sources of protein are generally incomplete sources of protein, while animal protein is generally a complete source of protein. Loaded with vitamin C, folic acid, and other B vitamins, spinach provides a substantial amount of protein when cooked, says Rust. Dority holds a Master of Science in biology from Indiana University. The versatile nature of spinach allows you to choose fresh, canned or frozen and you may make salads or add the greens to soup, stir-fry or sandwiches. 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