How much protein is in 4 oz of spinach, raw?

A 4 oz (113g) serving of spinach, raw provides 3.3g of protein and 26 calories, along with 4.1g of carbohydrates and 0.5g of fat.

How much spinach, raw do I need to get 30g of protein?

To get 30 grams of protein from spinach, raw, you need 36.5 oz (1034 grams), which contains approximately 238 calories.

100 grams of spinach, raw contains 2.9g of protein (23 kcal). One full pound (16 oz / 454g) contains 13.2g of protein (104 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 3.3g Protein (26 kcal)

To hit 30g of protein from spinach, raw, measure 36.5 oz (1034 g) for ~238 calories.

Per 4 oz (113g US)

3.3g P

26 kcal · 4.1g C · 0.5g F

Per 100 Grams

2.9g P

23 kcal · 3.6g C · 0.4g F

Per 1 Pound (16 oz)

13.2g P

104 kcal total

30g Protein Portion

36.5 oz

1034g · 238 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	24.3 oz	690 g	159 kcal	24.8g C · 2.8g F
30g Protein	36.5 oz	1,034 g	238 kcal	37.2g C · 4.1g F
40g Protein	48.6 oz	1,379 g	317 kcal	49.6g C · 5.5g F
50g Protein	60.8 oz	1,724 g	397 kcal	62.1g C · 6.9g F