How much protein is in frozen spinach?

One cup of frozen spinach (156 g) has 5.6 g of protein (45 kcal); 100 g has 3.6 g.

Feast Factsper 100 g

PER 100 GProtein

3.6g

Calories29

Carbohydrate4.2g

Fiber2.9g

Sugars0.7g

Fat0.6g

Saturated0g

Sodium74 mg

12.4 g protein per 100 kcal · USDA FoodData Central

Protein verdictHigh protein per calorie, but bulky

12.4 g of protein per 100 kcal (50% of its calories), but only 3.6 g per 100 g, so it takes a lot of it.

25 g of protein from frozen spinach alone takes 694 g (about 4½ cups) and 201 kcal.

#4 of 8 in Frozen for protein per 100 g, #1 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in frozen spinach per portion
Portion	Protein	kcal	Carbs	Fat
100 g	3.6 g	29	4.2 g	0.6 g
1 oz (28 g)	1 g	8	1.2 g	0.2 g
1 cup (156 g)	5.6 g	45	6.5 g	0.9 g
1 package (284 g)	10 g	82	12 g	1.7 g

One cup of frozen spinach (156 g) is 5% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from carbohydrate: about 58%.

One cup of frozen spinach (156 g) also has 4.5 g of fiber.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.

frozen spinach compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Frozen spinach	3.6 g	29	12.4 g
Cauliflower rice	2 g	24	8.3 g
Frozen peas	5.2 g	77	6.8 g
Frozen peas & carrots	3.4 g	53	6.4 g
Frozen hash browns	2.1 g	82	2.6 g

All 200 foods →

Recipes with frozen spinach

1 recipe in the Feast Mode library uses frozen spinach, macros computed the same way.

In the one library recipe that uses it, Spinach Artichoke Dip, a serving has 47 g of frozen spinach, which brings 1.7 g of protein: 8% of the dish’s protein.

20G
PROTEIN

Spinach Artichoke Dip

50 min · 303 kcal

Questions

How much protein is in a cup of frozen spinach?

One cup of frozen spinach (156 g) has 5.6 g of protein and 45 kcal, with 6.5 g of carbohydrate and 0.9 g of fat.

How much protein is in 100 g of frozen spinach?

100 g of frozen spinach has 3.6 g of protein, 29 kcal, 4.2 g of carbohydrate and 0.6 g of fat (USDA FoodData Central 169287).

Is frozen spinach a good source of protein?

High protein per calorie, but bulky: 12.4 g of protein per 100 kcal (50% of its calories), but only 3.6 g per 100 g, so it takes a lot of it. Getting 25 g of protein from frozen spinach alone takes 694 g (about 4½ cups) and 201 kcal.

Which has more protein, frozen spinach or cauliflower rice?

Frozen spinach, with 3.6 g of protein per 100 g against 2 g for cauliflower rice. Per 100 kcal: frozen spinach 12.4 g, cauliflower rice 8.3 g.

Source: USDA FoodData Central, SR Legacy 169287: “Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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