| Measure | Broccoli | Spinach |
|---|---|---|
| Typical serving | 1 cup cooked (156 g) | 1 cup cooked (180 g) |
| Protein per serving | 3.7 g | 5.3 g |
| Protein per 100 g | 2.38 g | 2.97 g |
| Calories per serving | 55 kcal | 41 kcal |
| Protein density | 27% of calories | 52% of calories |
| Share of 50 g Daily Value | 7% | 11% |
| Protein quality | Incomplete | Incomplete |
| Category | Vegetables | Vegetables |
Compare foods · Broccoli · Spinach
Protein comparison
Broccoli vs Spinach: which has more protein?
Broccoli gives you 3.7 g of protein per 1 cup cooked; spinach gives you 5.3 g per 1 cup cooked. On equal weight it is 2.38 g against 2.97 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
On equal weight this is close to a tie: broccoli has 2.38 g of protein per 100 g and spinach has 2.97 g. Per typical serving, spinach delivers 5.3 g (1 cup cooked) to broccoli's 3.7 g (1 cup cooked), a difference of 1.6 g.
For the full breakdown of each food, see the protein in broccoli and protein in spinach pages, each with its USDA FoodData Central record id.
Quick answers
Broccoli vs Spinach FAQ
Which has more protein, broccoli or spinach?
Spinach has more protein per 100 g: 2.97 g against 2.38 g. Per typical serving, broccoli provides 3.7 g (1 cup cooked) and spinach provides 5.3 g (1 cup cooked).
Is broccoli or spinach more protein-dense?
Spinach is the more protein-dense of the two: about 52% of its calories come from protein, against 27% for broccoli.
Are broccoli and spinach complete proteins?
No. Neither broccoli nor spinach is a complete protein on its own; pairing them with other protein sources across the day covers the full range of essential amino acids.
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