How Much Protein Is in 2 Cups of Uncooked Spinach?

December 1, 2025 •

4 min read

According to nutritional data, 2 cups of uncooked spinach contain only about 1.7 grams of protein. This modest amount highlights that while leafy greens are extremely nutrient-dense, they are not a significant primary source of protein for most diets.

Quick Summary

The protein in 2 cups of uncooked spinach is approximately 1.7 grams, a relatively small amount. Cooking significantly increases the protein concentration per cup as the leaves shrink and water evaporates.

Key Points

Low Protein Content: Two cups of raw spinach contain a modest 1.7 grams of protein, making it an inadequate primary source.
Cooking Increases Concentration: The protein content per cup increases significantly when spinach is cooked, as the leaves wilt and the volume decreases.
Bioavailability Factors: Compounds called oxalates in spinach can affect mineral absorption, but cooking and pairing with vitamin C can help mitigate this.
Nutrient-Dense, Not Protein-Dense: Spinach's main value is its high concentration of vitamins A, K, C, and important minerals like iron and folate, not its protein.
Incorporate for Overall Health: Use spinach to enhance the nutritional profile of meals, but rely on other foods like legumes, meat, or nuts for your main protein intake.

The famous cartoon character Popeye famously gained incredible strength from eating spinach, but the reality is more nuanced than the myth suggests. While spinach is undeniably healthy, its protein content is surprisingly low, especially in its uncooked form. Understanding how much protein is in 2 cups of uncooked spinach, and how that compares to other sources, is key to building a balanced diet.

Uncooked Spinach Protein: The Facts

At roughly 60 grams, a standard serving of 2 cups of fresh, raw spinach contains approximately 1.7 grams of protein. This number is based on the volume of the raw leaves, which are largely composed of water. For a person requiring 50 grams of protein daily, this small serving provides a minor contribution to their overall intake. While protein is present, it's not the primary nutritional draw of this leafy green.

The Dramatic Difference: Raw vs. Cooked Spinach

One of the most important factors to consider when evaluating spinach's protein is the significant volume reduction that occurs during cooking. As water evaporates and the fibrous leaves wilt, the nutrients become much more concentrated. For example, it takes around 5 cups of raw spinach to yield just 1 cup of cooked spinach.

Protein Content: A Closer Look at Concentration

Because of this drastic shrinking, the protein content per cup changes dramatically. A single cup of cooked spinach can contain over 5 grams of protein, making it a more substantial source by volume than its raw counterpart. This illustrates that cooking can be an effective way to pack more nutrients into a smaller serving size.

The Challenge of Bioavailability

Spinach contains compounds called oxalates, which can bind to certain minerals like iron and calcium, potentially reducing their absorption by the body. Oxalates can also affect protein utilization, though to a lesser extent. While the impact is not dramatic, there are simple methods to maximize nutrient uptake from spinach:

Pair with Vitamin C: Adding a source of vitamin C, such as tomatoes, citrus, or bell peppers, can help counteract the effects of oxalates and improve nutrient absorption.
Lightly Cook the Spinach: Lightly steaming or sautéing spinach can help reduce its oxalate content, making the nutrients more accessible to your body.
Combine with Complementary Proteins: To ensure a complete amino acid profile, pair spinach with other protein sources, such as lentils, nuts, or eggs.

A Comparison of Protein in Raw Spinach vs. Other Vegetables

To put the protein content of uncooked spinach into perspective, it's helpful to compare it with other common vegetables. This table shows the approximate protein content per cup, highlighting that spinach's contribution is modest compared to some others.


Vegetable (1 cup)	Condition	Approx. Protein (grams)
Spinach	Raw	0.7 - 0.86
Spinach	Cooked	5.3
Green Peas	Cooked	8.6
Corn	Cooked	5.1
Asparagus	Cooked	4.3
Broccoli	Cooked	~4

This comparison demonstrates that relying on uncooked spinach as a primary protein source would be ineffective. Its true value lies in its exceptional density of other vitamins and minerals.

Maximizing the Nutritional Benefits of Spinach

Rather than viewing spinach as a protein source, it's best to embrace it for its many other health advantages. Its high content of vitamins K, A, and C, as well as minerals like manganese, folate, and iron, makes it a nutritional powerhouse. Here are some ways to incorporate more spinach into your diet:

Blend into smoothies: A handful of raw spinach adds a nutrient boost without altering the flavor significantly. Combine it with fruits and a protein powder for a balanced meal.
Wilt into hot dishes: Stir raw spinach into soups, stews, or pasta sauces at the end of cooking. It will wilt quickly and add bulk and nutrients.
Add to scrambled eggs or omelets: A simple way to incorporate more vegetables into breakfast is to mix in a handful of raw spinach before cooking your eggs.
Use as a bed for protein: Serve cooked or raw spinach as the base for a meal featuring a more robust protein, such as salmon, chicken, or lentils. A squeeze of lemon on top can help with nutrient absorption.

Conclusion: A Nutritious Addition, Not a Protein Mainstay

In summary, 2 cups of uncooked spinach provide a small amount of protein, typically around 1.7 grams. Its real nutritional strength lies in its wealth of vitamins, minerals, and antioxidants. While cooking dramatically increases the protein density per cup due to a reduction in volume, spinach is better viewed as a nutrient-rich vegetable that complements other protein sources in a well-rounded diet. Focus on its overall health benefits and incorporate it creatively into your meals to reap the full rewards of this leafy green.

For further reading on the nutritional content of vegetables, consult the USDA FoodData Central database.

Frequently Asked Questions

Cooking spinach concentrates its protein. As the leaves wilt and water evaporates, the same number of grams of protein are found in a much smaller, denser volume. For instance, 1 cup of cooked spinach has more protein than 1 cup of raw spinach because it contains a much larger quantity of the original leaves.

No, spinach is considered an incomplete protein source. While it contains all nine essential amino acids, it does not have sufficient quantities of some of them to be classified as complete.

No, it is not practical to get enough protein from spinach alone. You would need to consume an extremely large volume of raw spinach to meet your daily protein needs, which would be difficult and likely inefficient.

To maximize nutrient absorption, including protein, consider lightly cooking spinach, as this can reduce oxalate levels. Pairing it with a source of vitamin C, like tomatoes or lemon juice, also helps improve nutrient bioavailability.

According to one nutrition source, 2 cups of raw spinach contain about 1.6 to 2 milligrams of iron. However, the bioavailability of this iron can be limited due to oxalates.

Spinach contributes to a vegan's overall protein intake, but it is not a primary source. Vegans should focus on more protein-dense plant foods like lentils, beans, tofu, and nuts to meet their daily requirements.

Blending spinach does not change its total protein content, but it can make it easier to consume a larger quantity. For example, blending a couple of handfuls into a smoothie allows for a higher intake of the leaf's nutrients than simply eating it raw.