How to measure raw spinach
The USDA entry is “Spinach, raw, 1 cup = 30 g”. The figure is tiny next to the other vegetables here: sliced mushrooms are 70 grams per cup, chopped celery 101 grams and chopped onion 160 grams. It also means cups are a poor way to measure spinach, since how firmly the leaves are pressed changes the result a lot. A scale is far more reliable. At 30 grams per cup, 100 grams is 3 1/3 cups loosely filled and 200 grams is about 6 2/3 cups. Cooked spinach is a different entry in USDA and is not covered here.
Sources: 30 grams per US cup is the cup weight in USDA FoodData Central (open FDC entry 168462), entry “Spinach, raw, 1 cup = 30 g”. A US cup is about 237 milliliters.
Raw spinach: cups to grams chart
| Cups | Grams | Ounces |
|---|---|---|
| 1/8 cup | 3.8 g | 0.13 oz |
| 1/4 cup | 7.5 g | 0.26 oz |
| 1/3 cup | 10 g | 0.35 oz |
| 1/2 cup | 15 g | 0.53 oz |
| 2/3 cup | 20 g | 0.71 oz |
| 3/4 cup | 23 g | 0.79 oz |
| 1 cup | 30 g | 1.06 oz |
| 1 1/2 cups | 45 g | 1.59 oz |
| 2 cups | 60 g | 2.12 oz |
| 3 cups | 90 g | 3.17 oz |
| 4 cups | 120 g | 4.23 oz |
Tablespoons and teaspoons of raw spinach
Three teaspoons make a tablespoon and 16 tablespoons make a cup, so the spoon weights follow straight from the 30 grams per cup. Use level spoons, not heaped ones.
| Spoons | Grams |
|---|---|
| 1/4 tsp | 0.2 g |
| 1/2 tsp | 0.3 g |
| 1 tsp | 0.6 g |
| 1 tbsp | 1.9 g |
| 2 tbsp | 3.8 g |
| 3 tbsp | 5.6 g |
| 4 tbsp | 7.5 g |
Grams of raw spinach to cups
Going the other way, divide the grams by 30. A cup of raw spinach weighs 207 grams less than a cup of water, which is 237 grams.
| Grams | Cups | In the kitchen |
|---|---|---|
| 25 g | 0.83 cup | just under 7/8 cup |
| 50 g | 1.67 cups | about 1 2/3 cups |
| 100 g | 3.33 cups | about 3 1/3 cups |
| 150 g | 5 cups | about 5 cups |
| 200 g | 6.67 cups | about 6 2/3 cups |
| 250 g | 8.33 cups | about 8 1/3 cups |
| 300 g | 10 cups | about 10 cups |
| 400 g | 13.33 cups | about 13 1/3 cups |
| 500 g | 16.67 cups | about 16 2/3 cups |
| 1,000 g | 33.33 cups | about 33 1/3 cups |
Other vegetables per cup
- Chopped onion: 160 grams per cup
- Grated carrots: 110 grams per cup
- Chopped celery: 101 grams per cup
- Corn kernels (frozen): 136 grams per cup
- Green peas (frozen): 134 grams per cup
- Sliced mushrooms: 70 grams per cup
- Chopped red bell pepper: 149 grams per cup
- Mashed potatoes: 210 grams per cup
- Mashed sweet potato (canned): 255 grams per cup
For every ingredient in one place, open the cups to grams converter. The recipe scaler resizes a recipe before you weigh the vegetables, and the grams to ounces converter helps if your scale shows ounces.
Frequently asked questions
How many grams is 1/2 cup of raw spinach?
About 15 grams. A full cup is about 30 grams and 1/4 cup about 7.5 grams.
How many grams are in a tablespoon of raw spinach?
About 1.9 grams in a tablespoon and 0.6 grams in a teaspoon, measured level.
How many cups is 100 grams of raw spinach?
About 3.33 cups, so 3 1/3 cups loosely packed. Divide the grams by 30. 250 grams is about 8 1/3 cups.
Why is a cup of spinach only 30 grams?
USDA FoodData Central gives 30 grams for a cup of raw spinach, the lowest cup weight on this site. Leafy greens fill a cup loosely, so the figure depends on how firmly the leaves are pressed.