Spinach serving size, cups to grams
Here a serving of raw spinach is counted as 1 cup, which USDA weighs at 0.9 oz (25 g), with 7 calories and 0.71 g protein. 100 g (3.5 oz) is about 4 cups.
Serving sizes of raw spinach
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 0.9 oz (25 g) | 7 calories | 0.71 g | 0.6 g | 0.15 g |
| 1 leaf | 10 g | 3 calories | 0.28 g | 0.24 g | 0.06 g |
| 1 baby leaf | 0.6 g | 0 calories | 0.02 g | 0.01 g | 0 g |
| 1 oz | 1 oz (28 g) | 8 calories | 0.81 g | 0.68 g | 0.18 g |
| 100 g | 3.5 oz (100 g) | 27 calories | 2.9 g | 2.4 g | 0.62 g |
Cups to grams
USDA weighs 1 cup of raw spinach at 25 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 0.9 oz (25 g) | 7 calories |
| 3/4 cup | 18.8 g | 5 calories |
| 2/3 cup | 16.7 g | 4 calories |
| 1/2 cup | 12.5 g | 3 calories |
| 1/3 cup | 8.3 g | 2 calories |
| 1/4 cup | 6.2 g | 2 calories |
| 1 tbsp | 1.6 g | 0 calories |
| 1 tsp | 0.5 g | 0 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1 1/8 cups | 8 calories |
| 100 g (3.5 oz) | 4 cups | 27 calories |
| 1 lb (454 g) | 18 1/8 cups | 122 calories |
What 3.5 oz (100 g) of spinach looks like
3.5 oz (100 g) of raw spinach is 3.5 oz, or about 4 cups or 10 leaves. It has 27 calories, 2.9 g protein, 2.4 g carbs and 0.62 g fat. One leaf weighs 10 g.
How much spinach for 30 g of protein
There is 2.9 g of protein in 3.5 oz (100 g) of raw spinach, so 30 g of protein would take 37.1 oz (1053 g), about 42 1/8 cups, with 284 calories. It is not a practical way to reach a protein target.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Raw spinach | 1 cup: 0.9 oz (25 g) | 27 calories | 2.9 g |
| Cooked spinach (no added fat) | 1 cup: 6.3 oz (180 g) | 33 calories | 3.4 g |
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw spinach: Spinach, raw, FDC ID 2709614 (FoodData Central survey (FNDDS) 2024-10-31)
- Cooked spinach (no added fat): Spinach, fresh, cooked, no added fat, FDC ID 2709615 (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.