Is Spinach High in Protein or Carbs? Decoding the Macronutrient Profile

November 10, 2025 •

4 min read

According to nutrition data, a 100-gram serving of raw spinach has more grams of carbohydrates than protein, but it is considered low in both. So, is spinach high in protein or carbs? Neither, but its actual nutritional breakdown is what makes it a powerhouse for a balanced diet.

Quick Summary

Spinach is a nutrient-dense, low-calorie food with slightly more carbohydrates than protein by weight, predominantly composed of dietary fiber. It provides essential vitamins, minerals, and antioxidants, making it a valuable addition to many diets.

Key Points

Low in both protein and carbs: Spinach has slightly more carbs than protein per 100g, but it is low in both macronutrients.
Rich in vitamins and minerals: It is an excellent source of vitamins K, A, and C, as well as folate, iron, and magnesium.
High fiber, low net carbs: Most of the carbohydrate content is fiber, making it ideal for low-carb and keto diets.
Cooked vs. Raw nutrition: Cooking spinach concentrates its protein and minerals, while eating it raw preserves more heat-sensitive vitamins like C.
Supports weight management: Low in calories and high in fiber, spinach helps promote fullness and aids in weight loss efforts.
Complements high-protein diets: Though not a primary protein source, it can be easily added to high-protein meals to boost nutritional value.
Protects eye health: Its antioxidants, lutein and zeaxanthin, help protect against sun damage and eye disorders.

The Core Question: Protein vs. Carbs in Spinach

At first glance, trying to determine if spinach is a source of protein or carbohydrates can be confusing. For most people, its macronutrient content is considered very low in both categories. The answer lies in its overall composition, which is mostly water, and the very low-calorie load it carries.

For a standard 100-gram serving of raw spinach, you'll find approximately 3.6 grams of carbohydrates and 2.9 grams of protein. Crucially, of those carbohydrates, about 2.2 grams are dietary fiber. This makes its 'net carb' count significantly lower, which is why it's a staple in many low-carb and ketogenic diet plans. While the protein content is present, it is not in the same league as a serving of chicken or legumes. Instead, its true value lies in its high density of vitamins and minerals.

The Nutrient Breakdown of Spinach

Beyond the macronutrients, spinach offers a rich array of micronutrients essential for bodily function. It is truly a nutrient-dense powerhouse, providing substantial amounts of key vitamins and minerals without significant calories.

Key Nutrients Found in Spinach

Vitamin K1: Essential for blood clotting and crucial for maintaining bone health, a single leaf of spinach can provide over half of your daily needs.
Vitamin A: Spinach contains high levels of carotenoids, which the body can convert into Vitamin A, supporting eye health and immune function.
Vitamin C: A powerful antioxidant that contributes to skin health and boosts the immune system.
Folic Acid (Vitamin B9): Vital for cellular function and tissue growth, and particularly important during pregnancy.
Iron: As a plant-based source of iron, spinach helps create hemoglobin to carry oxygen throughout the body. Pairing it with vitamin C can help increase absorption.
Calcium: Important for bone health, although the presence of oxalates in spinach can affect its absorption.
Magnesium: Necessary for energy metabolism, muscle and nerve function, and regulating blood pressure.

Raw vs. Cooked Spinach: A Nutritional Shift

Whether you consume spinach raw or cooked, it remains highly nutritious. However, the preparation method affects its nutrient availability due to water loss and the stability of certain vitamins.

Cooked Spinach: When spinach is cooked, the leaves wilt and shrink significantly, concentrating its nutrients. A cup of cooked spinach will have more protein, fiber, iron, calcium, and Vitamin A than a cup of raw spinach.
Raw Spinach: Eating spinach raw preserves its higher levels of certain vitamins, such as folate and vitamin C, which can be degraded by heat.

Is Spinach Good for a High-Protein Diet?

While spinach isn't a primary protein source, it is a valuable complementary component of a high-protein diet, especially for those seeking to increase their intake of plant-based protein. The best approach is to combine spinach with other high-protein foods.

Ways to Boost Your Protein with Spinach

Add to smoothies: Blend a large handful of spinach into a protein shake with almond milk and a scoop of protein powder.
Incorporate into main dishes: Wilt cooked spinach into omelets, pasta, or stir-fries that contain other protein sources like chicken, fish, or tofu.
Mix into salads: Use spinach as the base for a salad and add grilled chicken, salmon, or chickpeas for a protein boost.

Is Spinach Good for a Low-Carb (Keto) Diet?

Yes, spinach is considered one of the best vegetables for low-carb and ketogenic diets. Its very low net carb count means it provides essential nutrients and bulk without disrupting ketosis. A cup of raw spinach contains just 0.4g of net carbs, making it an excellent choice for keeping carbohydrate intake low. It can be easily added to a variety of meals without adding significant carbs.

Spinach vs. Other Leafy Greens

Spinach is often compared to other leafy greens like kale and broccoli. Each offers a unique nutritional profile.


Nutrient (per 100g serving)	Spinach (Raw)	Kale (Raw)	Broccoli (Raw)
Calories	23	35	34
Carbohydrates	3.6g	5.63g	6.64g
Fiber	2.2g	4.32g (cooked)	2.6g
Protein	2.9g	2.5g	2.57g
Vitamin C	28mg	120mg	89.2mg
Iron	2.7mg	1.5mg	0.73mg
Calcium	79mg	254mg	47mg

Beyond Macronutrients: Key Health Benefits

Spinach provides a wide range of benefits beyond its macronutrient content:

Antioxidants: Rich in compounds like carotenoids and flavonoids, it fights oxidative stress, which can lead to chronic diseases.
Eye Health: The antioxidants lutein and zeaxanthin help protect eyes from sun damage and may reduce the risk of cataracts and macular degeneration.
Blood Pressure Management: High levels of potassium and nitrates help to relax blood vessels, which in turn helps lower blood pressure.
Digestive Health: Its insoluble fiber content promotes gut health and helps prevent constipation.

Conclusion: The Final Verdict on Spinach

In the debate over whether spinach is high in protein or carbs, the clear verdict is that it's remarkably low in both and rich in other vital nutrients. Per gram, it contains slightly more carbohydrates, largely from fiber. This composition, combined with its abundant vitamins, minerals, and antioxidants, solidifies its reputation as a superfood suitable for a wide variety of diets, including low-carb, high-protein, and weight management plans. The key to benefiting from spinach is to include it regularly in your meals to capitalize on its high nutritional value. For more detailed information on its benefits, you can explore the resources available through trusted health organizations.

Optional Outbound Link: For a deeper dive into spinach's many health advantages, consult sources like the Cleveland Clinic Health Essentials.

Frequently Asked Questions

A 100-gram serving of raw spinach contains approximately 3.6g of carbohydrates, 2.9g of protein, and 0.4g of fat. Of the carbohydrates, a significant portion is dietary fiber.

While spinach does contain protein, it is not a sufficient source for meeting high protein requirements for muscle building. It is best used as a nutritious complement to meals that include primary protein sources like meat, fish, or legumes.

Yes, spinach is considered an ideal vegetable for ketogenic and low-carb diets. Its very low net carbohydrate count allows you to add it to many meals without significantly impacting your carb intake.

Yes, cooking affects spinach's nutritional profile. When cooked, the protein, fiber, and minerals like iron and calcium become more concentrated. However, some heat-sensitive vitamins, such as vitamin C, may be reduced.

Both raw and cooked spinach are nutritious. The 'better' option depends on your specific nutrient goals. Raw spinach offers more folate and vitamin C, while cooked spinach provides more concentrated protein, iron, and calcium per serving.

Spinach is often called a superfood because it is very low in calories yet packed with a high density of vitamins (A, C, K), minerals (iron, calcium), and antioxidants. These compounds support overall health, vision, and immunity.

To maximize iron absorption from spinach, pair it with foods rich in vitamin C. The vitamin C helps your body absorb the non-heme (plant-based) iron more efficiently.