Spinach: Grams to Cups
1 cup of spinach = 30 grams
One US cup of spinach weighs 30 grams. One 250 ml metric cup — the one used in the UK, Australia, New Zealand and Canada — holds 32 grams. To convert any weight, divide the grams by the figure for your cup.
A cup of raw spinach leaves weighs only 30 g (USDA FoodData Central), because loose leaves are mostly air. Cooked spinach is the opposite: boiled and drained it weighs 180 g per cup, six times as much. A 10 oz (284 g) bag of raw spinach is about 9½ cups loose and cooks down to roughly 1½ cups.
Where the 30 g figure comes from
- USDA FoodData Central: 1 cup of “Spinach, raw” = 30 g (FDC ID 168462)
This site uses 30 g per US cup of spinach, spooned and levelled. References checked September 2026.
How many cups is X grams of spinach?
| Grams | US cups | Metric cups | Tablespoons | Ounces |
|---|---|---|---|---|
| 25 g spinach | ⅞ | ¾ | 13.33 | 0.88 |
| 50 g spinach | 1⅔ | 1⅝ | 26.67 | 1.76 |
| 75 g spinach | 2½ | 2⅜ | 40 | 2.65 |
| 100 g spinach | 3⅓ | 3⅛ | 53.33 | 3.53 |
| 110 g spinach | 3⅔ | 3½ | 58.67 | 3.88 |
| 120 g spinach | 4 | 3¾ | 64 | 4.23 |
| 125 g spinach | 4⅛ | 3.94 | 66.67 | 4.41 |
| 130 g spinach | 4⅓ | 4⅛ | 69.33 | 4.59 |
| 140 g spinach | 4⅔ | 4⅜ | 74.67 | 4.94 |
| 150 g spinach | 5 | 4¾ | 80 | 5.29 |
| 170 g spinach | 5⅔ | 5⅜ | 90.67 | 6.00 |
| 175 g spinach | 5⅞ | 5½ | 93.33 | 6.17 |
| 200 g spinach | 6⅔ | 6⅓ | 106.7 | 7.05 |
| 225 g spinach | 7½ | 7⅛ | 120 | 7.94 |
| 240 g spinach | 8 | 7⅝ | 128 | 8.47 |
| 250 g spinach | 8⅓ | 7⅞ | 133.3 | 8.82 |
| 275 g spinach | 9⅛ | 8⅔ | 146.7 | 9.70 |
| 300 g spinach | 10 | 9½ | 160 | 10.58 |
| 350 g spinach | 11⅔ | 11.04 | 186.7 | 12.35 |
| 400 g spinach | 13⅓ | 12⅝ | 213.3 | 14.11 |
| 450 g spinach | 15 | 14¼ | 240 | 15.87 |
| 500 g spinach | 16⅔ | 15¾ | 266.7 | 17.64 |
How to measure spinach accurately
The 30 g figure assumes the spooned-and-levelled method: spoon the spinach into a dry measuring cup and sweep the top flat with a straight edge. Scooping the cup through the bag compacts it and gives a heavier cup.
- 1 US cup of spinach = 30 g
- 1 metric cup (250 ml) of spinach = 32 g
- ¾ cup = 23 g
- ½ cup = 15 g
- ⅓ cup = 10 g
- ¼ cup = 8 g
- 1 tablespoon = 1.9 g
Frequently asked questions
How many cups is 100 grams of spinach?
100 grams of spinach is about 3⅓ US cups, based on 30 g per cup, or 3⅛ metric cups.
How many grams in a cup of spinach?
One US cup of spinach weighs 30 grams. A 250 ml metric cup holds 32 grams.
How many cups is 250 grams of spinach?
250 grams of spinach is about 8⅓ US cups, or 7⅞ metric cups.
Does a UK cup of spinach weigh the same as a US cup?
No. A UK, Australian or Canadian metric cup is 250 ml against the US 236.6 ml, so it holds about 5.7% more — 32 g of spinach rather than 30 g.
How many tablespoons is 100 grams of spinach?
100 grams of spinach is about 53.33 tablespoons.