How much spinach makes a cup?

When it comes to cooking and baking, measuring ingredients precisely is crucial for getting the right proportions in a recipe. For leafy greens like spinach, it can be tricky to figure out exact measurements like cups since their volume can vary depending on how much you pack them into a measuring cup. So how much raw spinach does it actually take to make 1 cup? Let’s take a look at the spinach cup conversion and some tips for measuring spinach accurately.

Quick Answer: For Packed Spinach

In general, for tightly packed raw spinach, you’ll need:

  • 2 ounces or 57 grams of spinach leaves to make 1 firmly packed cup
  • Around 5 to 6 cups of loosely packed spinach leaves to make 1 firmly packed cup

The exact amount can vary based on the size and thickness of the spinach leaves. Large, sturdy spinach leaves may be more dense and compact compared to smaller tender leaves. When in doubt, it’s best to lightly pack the spinach into the measuring cup and level it off for the most accurate 1-cup measurement.

Spinach Cup Conversions

Here are some common spinach cup conversions:

Spinach Amount Converted to Cups
2 ounces spinach 1 tightly packed cup
30 grams spinach 1 lightly packed cup
5 ounces spinach 2 tightly packed cups
85 grams spinach 3 lightly packed cups

As you can see, the converted cup amount differs significantly depending on if you are packing the spinach loosely or tightly. This is why most recipes will specify “lightly packed” or “firmly packed” when measuring spinach by the cup.

Tips for Measuring Spinach

Here are some handy tips for getting accurate spinach measurements in cups:

  • Start with raw spinach washed and thoroughly dried. Excess moisture can skew your measurements.
  • Chop or tear spinach leaves into bite-sized pieces before lightly packing into the cup.
  • For loose cups, gently press the leaves down without compressing them too densely.
  • For firmer packed cups, press the spinach down more firmly and compactly.
  • Use a butter knife or spatula to level off the top evenly across the rim of the cup.
  • When in doubt, weigh the packed spinach on a food scale for the most precise measurement.

Does Spinach Shrink When Cooked?

Yes, raw spinach reduces in volume significantly when cooked. This is important to keep in mind when substituting cooked spinach in recipes calling for raw. Here’s how the cup measurements convert:

  • 1 cup raw packed spinach reduces to about 1⁄4 cup cooked
  • 1 cup raw loose spinach reduces to around 1⁄3 to 1⁄2 cup cooked

The exact cooked reduction will vary based on how long the spinach is cooked and how much moisture is released. But in most cases, cooked spinach will be around a quarter of the starting raw amount when measured in cups.

Frozen vs Fresh Spinach Measurements

Comparing frozen and fresh spinach can also be tricky. Here’s how the cup measurements convert:

  • 10 ounces frozen chopped spinach = 1 firmly packed cup
  • 5 ounces frozen spinach = 2 cups lightly packed
  • 10-12 ounces fresh spinach leaves = 1 firmly packed cup

Frozen spinach is more compact and condensed than fresh leaves. So you need more fresh spinach by weight to make up a firmly packed cup compared to frozen.

Ounces and Grams Conversions

Using a food scale to weigh spinach can make getting accurate measurements much easier. Here are some common spinach conversions by weight:

Spinach Amount Conversion
2 ounces 57 grams
1⁄4 pound 110 grams
1⁄2 pound 225 grams
10 ounces 283 grams
1 pound 450 grams

For reference, a single cup of packed spinach weighs around 2 ounces or 57 grams. Knowing common spinach weights in both ounces and grams can make substituting quantities in recipes simple.

Spinach Measurement Conversion Chart

Here is a quick conversion chart summarizing some key spinach measurements:

Spinach Amount Cups (Packed) Cups (Loose) Ounces Grams
1 tightly packed cup 1 cup 5-6 cups 2 oz 57 g
2 cups 2 cups 10-12 cups 4 oz 110 g
4 cups 4 cups 20-24 cups 8 oz 225 g

Sample Spinach Measurement Scenarios

To help visualize these measurements, here are some examples of spinach amounts in different scenarios:

  • Stir fry: A stir fry recipe calls for 2 cups loosely packed spinach. After washing and drying, you lightly fill the measuring cup with whole spinach leaves to the 2 cup mark.
  • Smoothie: You want to add spinach to your morning smoothie for extra nutrients. The recipe says to add 1 packed cup of spinach. After chopping the leaves, you firmly press 2 ounces or 57 grams of spinach into the measuring cup.
  • Soup: A soup recipe calls for 2 pounds of spinach. You weigh out 900 grams (or around 32 ounces) of tightly packed spinach leaves to add in.

With a little practice, eyeballing amounts or using measuring cups for spinach will get easier. But using a scale for the most accurate spinach measurements is always a good fallback, especially when precision is vital for a recipe.

Tips for Measuring Spinach Accurately

Here are some top tips for successfully measuring spinach in cups, ounces, grams, and pounds:

  • Wash and dry spinach thoroughly before measuring.
  • Pack leaves gently without over-compressing.
  • Level off top with a knife or spatula for cups.
  • Specify “lightly packed” or “firmly packed” cup amounts.
  • Weigh spinach for the most precise measurements.
  • Note raw vs cooked conversion differences.
  • Account for variations between fresh and frozen.
  • Use a conversion chart as a handy spinach measurement reference.

Frequently Asked Questions

Why do spinach measurements vary so much?

The volume of spinach can fluctuate dramatically depending on factors like leaf size, thickness, moisture content, and packing density. This makes it difficult to standardize cup measurements compared to denser foods like flour or sugar. That’s why many recipes specify “lightly packed” or “firmly packed” cup amounts.

How much spinach is needed per person?

As a general rule of thumb, plan on about 2 cups lightly packed raw spinach per person for salads and sides. For cooked spinach, around 1⁄2 cup per person is sufficient. Adjust amounts based on appetite and how you prepare the spinach.

Can you substitute frozen for fresh spinach?

Yes, frozen and fresh spinach can typically be swapped for each other. Just adjust your measurement method. Use thawed, squeezing out excess liquid from frozen or keep in mind fresh leaves will cook down significantly.

How long does fresh spinach last?

When stored properly in the refrigerator, fresh spinach typically lasts around 5-7 days. To maximize freshness, store leaves unwashed in a plastic bag with a damp paper towel. Wash just before using.

Can you freeze raw spinach for later use?

Absolutely! To freeze raw spinach, simply wash, dry, and chop or tear leaves. Then pack into airtight containers or freezer bags, squeeze out excess air, label, and freeze for up to 8 months.

Storing Spinach to Maintain Freshness

To keep spinach fresh as long as possible, proper storage is key:

  • Always start with unspoiled, dry leaves free of sliminess, spots, or yellowing.
  • Rinse spinach right before use instead of washing beforehand.
  • Keep leaves unwashed in a perforated plastic bag in the fridge.
  • Add a dry paper towel to the bag to absorb excess moisture.
  • Use within 5-7 days for maximum freshness and nutrient retention.
  • Wrap washed leaves in paper towels or clean dish cloths before refrigerating.
  • For longer storage, blanch leaves in boiling water then freeze.

Avoid storing spinach in air-tight containers or plastic bags with no airflow, as this can accelerate spoilage. With proper refrigeration and handling, fresh spinach can retain its texture, color, and nutritious qualities for up to a week before cooking or adding to smoothies and other raw preparations.

Cooking Spinach to Maximize Nutrients

To get the most nutritional bang for your buck, here are some tips for cooking spinach:

  • Use steaming, blanching, microwaving or sautéing over other cooking methods to better preserve nutrients.
  • Avoid overcooking spinach, which can deplete vitamins and minerals.
  • Add lemon juice or vinegar to help retain iron absorption when cooking.
  • Consume the spinach cooking liquid for additional nutrients.
  • Avoid aluminum cookware, as spinach is high in oxalates which can leach aluminum.
  • Add healthy fats like olive oil to help absorb fat-soluble vitamins A, D, E and K.
  • Pair spinach with vitamin C-rich foods to increase iron absorption.
  • Add just before serving to prevent overcooking when adding to soups or pasta dishes.

By integrating simple cooking strategies into your spinach preparations, you can help retain the powerful antioxidant and anti-inflammatory benefits. Spinach when properly stored and prepared can be an indispensable part of a healthy, balanced diet.


Measuring spinach precisely can seem tricky but doesn’t have to be a hassle. The key is being aware of the differences between packed vs. loose cup measurements, weight in ounces and grams, and compensating for shrinkage when spinach is cooked.

With a basic understanding of spinach measurements conversions and using tools like measuring cups, food scales, and helpful charts, you can seamlessly incorporate healthy spinach into all kinds of recipes. So don’t shy away from spinach dishes or smoothies for fear of inaccurately measuring amounts. Armed with this spinach measurement knowledge, you can confidently use, freeze, store, and cook spinach while retaining maximum nutrients.

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