Spinach salad serving size, cups to grams and 30 g of protein
Here a serving of spinach salad is counted as 1 cup, which USDA weighs at 2.6 oz (74 g), with 62 calories and 5.2 g protein. 100 g (3.5 oz) is about 1 1/3 cups. For 30 g of protein you need 15.1 oz (427 g), about 5 3/4 cups, with 359 calories.
Serving sizes of spinach salad
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 2.6 oz (74 g) | 62 calories | 5.2 g | 1.5 g | 3.8 g |
| 1 oz | 1 oz (28 g) | 24 calories | 2 g | 0.59 g | 1.4 g |
| 100 g | 3.5 oz (100 g) | 84 calories | 7 g | 2.1 g | 5.1 g |
Cups to grams
USDA weighs 1 cup of spinach salad at 74 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 2.6 oz (74 g) | 62 calories |
| 3/4 cup | 2 oz (56 g) | 47 calories |
| 2/3 cup | 1.7 oz (49 g) | 41 calories |
| 1/2 cup | 1.3 oz (37 g) | 31 calories |
| 1/3 cup | 24.7 g | 21 calories |
| 1/4 cup | 18.5 g | 16 calories |
| 1 tbsp | 4.6 g | 4 calories |
| 1 tsp | 1.5 g | 1 calorie |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/3 cup | 24 calories |
| 100 g (3.5 oz) | 1 1/3 cups | 84 calories |
| 1 lb (454 g) | 6 1/8 cups | 381 calories |
What 3.5 oz (100 g) of spinach salad looks like
3.5 oz (100 g) of spinach salad is 3.5 oz, or about 1 1/3 cups. It has 84 calories, 7 g protein, 2.1 g carbs and 5.1 g fat.
How much spinach salad for 30 g of protein
There is 7 g of protein in 3.5 oz (100 g) of spinach salad. 30 g of protein takes 15.1 oz (427 g), about 5 3/4 cups, which comes with 359 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 10 oz (285 g) | 3 3/4 cups | 239 calories |
| 30 g | 15.1 oz (427 g) | 5 3/4 cups | 359 calories |
| 40 g | 20.1 oz (570 g) | 7 2/3 cups | 479 calories |
| 50 g | 25.1 oz (712 g) | 9 2/3 cups | 598 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Spinach salad (no dressing): Spinach salad, no dressing, FDC ID 2709831 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.