Weight Equivalents: Spinach

Spinach

Article by Gil "hannaone"
© Copyright 2007-2023. All rights reserved.
Spinach image from Pixabay
Weight information obtained from USDA food database

Spinach most likely originated in Ancient Persia (Iraq, Iran, Afghanistan, Pakistan). It spread eastward through India into China, and westward through the Mediterranian area into Europe.

Spinach can be eaten raw (blanched) in salads, on sanswiches, seasoned and served, in soups, fried, stir fried, as wraps....

Substitutes:
Chinese spinach, Swiss chard, beet greens, sorrel, kale, turnip greens, escarole  

Back to Weights Index

How much does spinach weigh?

Spinach (Standard American) raw
1 bunch
340g 12oz
1 cup
30g 1oz
1 leaf
10g 0.4oz
1 pkg (10oz) 284g 10oz
Spinach, Mustard (tendergreen) raw
1 cup chopped   150g 5.3oz
Spinach, New Zealand
1 cup, chopped
56g 2oz
1 leaf (12-1/4" long) 16g 0.6oz

Nutrition Facts - Spinach
Portion Size 1 cup 30 g
Amount Per Portion6.9
Calories
% Daily Value *
Total Fat 0.1g 0 %
Sodium 24mg 1 %
Total Carbohydrate 1.1g 0 %
   Dietary Fiber 0.7g 2 %
   Sugar 0.1g
Protein 0.9g 2 %
Vitamin D 0mcg 0 %
Calcium 30mg 2 %
Iron 0.8mg 4 %
Potassium 167mg 4 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Nutrition Facts - Spinach, New Zealand
Portion Size 1 cup Chopped56 g
Amount Per Portion7.8
Calories
% Daily Value *
Total Fat 0.1g 0 %
Sodium 73mg 3 %
Total Carbohydrate 1.4g 1 %
   Dietary Fiber 0.8g 3 %
   Sugar 0.2g
Protein 0.8g 2 %
Vitamin D 0mcg 0 %
Calcium 32mg 2 %
Iron 0.5mg 3 %
Potassium 73mg 2 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Nutrition Facts - Spinach, Mustard
Portion Size 1 cup chopped150 g
Amount Per Portion33
Calories
% Daily Value *
Total Fat 0.5g 1 %
Sodium 32mg 1 %
Total Carbohydrate 5.9g 2 %
   Dietary Fiber 4.2g 15 %
Protein 3.3g 7 %
Vitamin D 0mcg 0 %
Calcium 315mg 24 %
Iron 2.3mg 13 %
Potassium 674mg 14 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

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