Quick Answer: How much is 100g of spinach? Raw, it’s about 3⅓ cups of loosely packed leaves, roughly a large salad’s worth, with just 23 calories. Cooked, 100g is only a little more than ½ cup, because spinach shrinks dramatically in the pan. Either way, 100g provides about four times the daily value for vitamin K. Use the calculator below to convert any amount.
🥬 Spinach Amount Calculator
Based on about 30g per cup raw and 180g per cup cooked, and USDA values for raw and boiled spinach.
How Much Is 100g of Spinach: Raw vs Cooked
| Form | 100g Looks Like | Notes |
|---|---|---|
| Raw baby spinach | ~3⅓ cups loosely packed | About a large salad bowl |
| Raw, firmly packed | ~2 cups | Pressed into the cup |
| Cooked, drained | ~½ cup | Starts as about 250g raw |
| Frozen, cooked | ~½ cup | Similar to fresh cooked |
Spinach is mostly water, and heat releases it quickly. As a rule of thumb, 1 lb of fresh spinach cooks down to only about 1 cup, so 100g of raw leaves becomes roughly 40g, or a few tablespoons, once wilted. Our guide to how many grams in 1 cup of spinach covers the cup weights in detail.
100g Raw vs Cooked Spinach Nutrition
| Per 100g | Raw | Cooked (Boiled, Drained) |
|---|---|---|
| Calories | 23 kcal | 23 kcal |
| Protein | 2.9g | 3.0g |
| Carbohydrates | 3.6g | 3.8g |
| Fiber | 2.2g | 2.4g |
| Iron | 2.7mg (15% DV) | 3.6mg (20% DV) |
| Vitamin K | 483mcg (402% DV) | 494mcg (412% DV) |
| Vitamin A | 469mcg (52% DV) | 524mcg (58% DV) |
| Folate | 194mcg (49% DV) | 146mcg (37% DV) |
Gram for gram, raw and cooked spinach are surprisingly similar. Cooking concentrates some minerals like iron and makes vitamin A easier to absorb, while raw spinach keeps more folate and vitamin C. The big difference is volume: a cup of cooked spinach contains about six times as much spinach as a cup of raw leaves.
Is 100g of Spinach Enough for One Person?
For a raw salad, 100g is a generous main-dish base for one person. A side salad usually uses only 40 to 60g. For a cooked side, it depends on how you measure. 100g of cooked spinach, about ½ cup, is a typical side serving for one, but 100g of raw spinach cooks down to just a few tablespoons, which is a small portion. Plan about 200 to 250g of raw spinach per person if you're sautéing it as a side. Raw spinach also works well alongside other salad greens, as covered in is 100g lettuce enough for one person, and cooked spinach pairs well with other green vegetables like broccoli.
Easy Ways to Eat 100g of Spinach
A big handful of raw spinach blends into a smoothie without changing the flavor much, and a few handfuls wilt into pasta sauce, soup, or scrambled eggs in seconds. Because it's so low in calories and carbohydrates, spinach is a natural fit for low carb side dishes, and it pairs well with brightly colored vegetables like carrots.
Frequently Asked Questions
About 3⅓ cups of loosely packed raw leaves, or a little more than ½ cup of cooked, drained spinach.
About 23 calories, whether raw or cooked, with roughly 3g of protein and 2.2 to 2.4g of fiber.
Yes for a raw salad or ½ cup cooked side. But 100g of raw spinach cooks down to only a few tablespoons, so plan 200 to 250g raw per person for a cooked side.
Roughly 40g, since spinach loses much of its water when cooked. About 1 lb of fresh spinach makes 1 cup cooked.
Final Answer: How Much Is 100g of Spinach
100g of spinach is about 3⅓ cups of raw leaves or a little over ½ cup cooked, with only 23 calories and about four times the daily value for vitamin K. It's plenty for a salad or a cooked side for one person, but if you start with raw leaves for a cooked side, plan two to three times as much, because spinach shrinks so much in the pan.