How Much Is A Cup of Spinach In Grams? Here’s Your Answer

If you’re trying out a new dish that calls for spinach in measurements, you would need to know how much a cup of spinach is in grams.

However, calculating how much a cup of these veggies will weigh in grams is a little tricky because it depends on the size of your leaves and whether it is raw or cooked.

As a result, this article offers an overview of how much spinach weighs in grams and ounces. It also sheds light on what nutrients spinach contains and much more.

How much is a cup of spinach in grams?

cup of spinach - millenora

About 30 grams of uncooked, stem-free spinach make a cup. Cooked spinach can weigh anywhere from 225 grams to 250 grams. This is equivalent to approximately 8 ounces.

How much is a cup of spinach leaves?

The FDA estimates that a cup of these leaves weighs around 30 grams. However, the size of the leaves, which in most instances are larger, could weigh more.

How much is a cup of spinach in ounces?

A cup of the raw leaves weighs 1.06 ounces in a standard US measurement. The raw vegetable can fill up to 1.12 ounces for a metric cup, and an imperial cup is up to 1.27 ounces.

How much iron is in a cup of spinach?

The USDA reports that one cup of this nutritious vegetable, when frozen and then boiled, provides 1.96mg of iron with added protein, fiber, calcium, and vitamins A and E.

How much protein is in a cup of spinach?

A serving of raw spinach, be it frozen, chopped, leafy, cooked, boiled, or drained, has about 4.01 grams of protein.

How much fiber is in a cup of cooked spinach?

Numerous nutritional advantages of spinach include a sizable amount of fiber. A cup of cooked spinach contains about 3.7 grams of fiber.

How much calcium is in a cup of spinach?

Each bowl of spinach contains about 153mg of calcium. Although small, this green vegetable provides enough calcium if you are on a vegan diet.

How much potassium is in a cup of spinach?

Potassium is abundant in spinach. The amount in one cup equals 302mg. Also, it offers additional vitamins, minerals, and beneficial plant compounds.

How much magnesium is in a cup of spinach?

Leafy greens are very nutritious, and many of them are rich in magnesium. Kale, spinach, collard greens, turnip greens, and mustard greens are some greens that are high in magnesium.

Therefore, 82mg of magnesium, or 39% of the RDI is present in a serving of cooked spinach.

Benefits of spinach

Numerous vitamins, minerals, and other substances in spinach may have several health advantages. They include:

1. Helps to manage diabetes

Alpha-lipoic acid, an antioxidant found in spinach, has proven to be a reliable source for reducing blood sugar levels, improving insulin sensitivity, and protecting diabetic patients from oxidative, stress-induced changes.

2. Cancer prevention

Chlorophyll is a substance present in spinach. According to research, it may lower the risk of developing cancer, and chlorophyll may have anticancer properties.

3. Helps to manage asthma

Spinach contains all three antioxidants that may help with lung function: vitamin C, vitamin E, and beta carotene.

These vitamins may also help lessen the likelihood of attacks and decrease the intensity of asthma symptoms.

4. Healthy skin and hair

Spinach contains large amounts of vitamin A, which controls oil production in skin pores and hair follicles to hydrate skin and hair.

Consequently, you can prevent hair loss by including spinach in your diet.

5. Lowering blood pressure

Spinach’s high potassium content can help lower or treat high blood pressure. Potassium can also aid in minimizing sodium’s negative effects on the body.

6. Promotes digestive regularity

High in both fiber and water, spinach aids in preventing constipation and fostering a healthy digestive system.

7. Improves bone health

Researchers have discovered a connection between low vitamin K intake and an increased risk of bone rupture.

For good health, vitamin K intake must be adequate; this is one of the vitamins found in spinach.


How much spinach does one cup cook down to?

Spinach shrinks as you cook the leaves but it still has a lot of dietary value to add to your dish. Cooking a cup of fresh spinach will only yield a quarter cup.

How many ounces is a cup of fresh spinach?

A cup is about 1.5 to 2 ounces if you only need about a cup of raw vegetables.

Is eating spinach daily healthy?

Yes, it is. Spinach is a nutrient-rich food that has a variety of positive health effects. It can enhance eye health, decrease blood pressure, combat oxidative stress, and even help to prevent cancer.

Does a handful of spinach equal a cup?

In some cases, it does. A hand’s worth of spinach leaves may roughly equal one cup if you want to weigh out raw or fresh spinach.

Furthermore, hand-measuring is simpler when you need to calculate the right amount of fresh spinach for your meals.


The primary purpose of spinach is to give a cooked dish or salad more bulk. It also has a lot of nutritional value.

Depending on which part of the leaves you choose, a cupful of spinach weighs just 30 grams at the grocery store.

However, before you measure spinach, you must first figure out whether your recipe calls for frozen spinach or fresh, raw spinach.

For every cup of cooked spinach, you will need a lot more frozen spinach. Also, raw spinach weighs less than frozen spinach.

Furthermore, when gauging a cup of raw spinach, it is always better to remove the stems from the spinach leaves to make sure you do not have a distorted measurement.

Without removing the stem, you run the risk of having only half a cup of spinach in a full cup.

Now that you know how much spinach is in a cup, find out how much spinach is too much for you.

Thanks for reading.