I saw someone posten on FB asserting that Spinach has more protein as compared to meat. Let's do quick justification here.
Does Spinach Have More Protein Than Meat?
by Erin Coleman, R.D., L.D., Demand Media
Spinach does not contain more protein than meat. In fact, although spinach is loaded with nutrients, it actually contains very little protein. Instead of choosing spinach over meat, add them both to your meal plan to reap the benefits of eating a well-balanced diet.
Protein in Spinach
According to the U.S. Department of Agriculture Nutrient Data Laboratory, 1 cup of raw spinach provides less than 1 gram of protein. In fact, spinach only contains 7 calories, 1 gram of carbohydrate and almost no fat in each 1-cup portion. However, spinach is rich in vitamins and minerals, such as vitamin K, folate, iron, vitamin A, vitamin C, potassium and magnesium.
Protein in Meat
Meats are high in protein, and contain all of the essential amino acids your body needs to obtain from your diet. The Academy of Nutrition and Dietetics reports that 3 ounces of chicken breast contain 27 grams of protein, while a 3-ounce portion of lean ground beef provides 21 grams of protein. According to the USDA Nutrient Data Laboratory, 3 ounces of cooked, Atlantic salmon contain about 22 grams of protein. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards. High-fat meats usually contain less protein than lean cuts of meat.
Protein Requirements
The Institute of Medicine recommends men consume 56 grams of protein, women eat 46 grams and pregnant and nursing women consume 71 grams of protein each day. If you’re recovering from an injury or surgery, or exercise regularly, you’ll likely need additional protein. Most Americans eat more protein than they need. Eating lean cuts of meat or other high-protein foods can help you meet your daily protein needs.
Meatless High-Protein Options
If you choose to avoid meat, you can still easily meet your protein requirements. In fact, a review published in a 2006 edition of “Nutrition Reviews” reports that vegetarian diets are associated with lower rates of disease and reduced body weights compared with non-vegetarian diets. However, don’t replace meat with low-protein foods, like spinach. Instead, choose meatless high-protein options like egg whites, low-fat milk, yogurt or cottage cheese, tofu, soy milk, legumes, seitan, nuts or seeds. Eggs, dairy foods and soy products contain all the essential amino acids your body requires on a daily basis. However, by eating a variety of plant-based proteins throughout the day you can still obtain the essential amino acids you need, according to MedlinePlus.
References
- U.S. Department of Agriculture Nutrient Data Laboratory: Nutrient Data for 11457, Spinach, Raw
- Academy of Nutrition and Dietetics: Strength Building and Muscle Mass
- U.S. Department of Agriculture Nutrient Data Laboratory: Nutrient Data for 15209, Fish, Salmon, Atlantic, Wild, Cooked, Dry Heat
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Nutrition Reviews: Vegetarian Diets and Weight Status
- MedlinePlus: Protein in Diet
