Spinach: weights & conversions
A US cup of spinach weighs about 30 g. 100 g is 23 calories and 2.9 g of protein.
Also written as: baby spinach, fresh spinach, frozen spinach.
Convert any amount
Not one of the amounts below? Type your own and convert it instantly.
1 cup of spinach is about 30 grams.
Cups to grams
What each measure of spinach weighs, from the cup weight above.
| Volume | Grams | Ounces |
|---|---|---|
| 1 cup | 30 g | 1.06 oz |
| 3/4 cup | 22.5 g | |
| 2/3 cup | 20 g | |
| 1/2 cup | 15 g | |
| 1/3 cup | 10 g | |
| 1/4 cup | 7.5 g | |
| 1 tablespoon | 1.88 g | |
| 1 teaspoon | 0.63 g |
Ounces and pounds
The weights an older recipe card is most likely to use.
| Weight | Grams | Ounces |
|---|---|---|
| 1 oz | 28.3 g | |
| 4 oz (1/4 lb) | 113 g | |
| 8 oz (1/2 lb) | 227 g | |
| 1 lb | 454 g | |
| 100 g | 100 g |
Nutrition
Per 100 g of edible portion, transcribed from USDA reference data, and scaled to the measures above.
| Measure | Calories | Protein | Fat | Carbs | Fiber | Sodium |
|---|---|---|---|---|---|---|
| Per 100 g (100 g) | 23 | 2.9 g | 0.39 g | 3.6 g | 2.2 g | 79 mg |
| Per cup (30 g) | 7 | 0.87 g | 0.12 g | 1.08 g | 0.66 g | 24 mg |
| Per tablespoon (1.88 g) | 0 | 0.05 g | 0.01 g | 0.07 g | 0.04 g | 1 mg |
| Per 4 oz (113 g) | 26 | 3.29 g | 0.44 g | 4.08 g | 2.49 g | 90 mg |
Using spinach in a recipe?
This page gives you the ingredient weight. Keep the whole recipe, its original card and your notes together in a family cookbook you can cook from again. When the ingredients can be measured reliably, you can also see nutrition per serving.
Start your family cookbookCreate an account, then add the recipe you are measuring.
Measuring from a handwritten card? Scan it free and keep the handwriting with the recipe.
Cook with spinachSausage, Potato and Spinach SoupRead this free recipe →If you have run out
- Kale, the same amount. Sturdier than spinach, so give it longer in the pan.
Free recipes that use spinach
From our starter library — free to read, free to save into your own cookbook.
Common questions
- How many grams are in a cup of spinach?
- One US cup of spinach weighs about 30 g (1.06 oz). A tablespoon is about 1.88 g and a teaspoon about 0.63 g.
- How many cups is 100 g of spinach?
- 100 g of spinach is about 3.33 cups — near enough to 3 3/8 cups in a measuring cup.
- How many calories are in spinach?
- Spinach has about 23 calories per 100 g, which works out to roughly 7 calories a cup.
- What can I use instead of spinach?
- Kale, the same amount. Sturdier than spinach, so give it longer in the pan.