300g Cooked Frozen Spinach to Raw Weight

300 g of cooked frozen spinach starts as about 378 g of raw spinach.

Food labels usually list raw values, so converting back helps when you weigh food after cooking. Both amounts have 102 calories. The ratio comes from USDA calorie density of the raw and cooked forms.

Cooked Frozen Spinach Calorie Calculator

AmountUnit

Cooked with

102cal

in 300g of cooked frozen spinach (300 g)

Protein12 g37% of calories

Fat2.6 g18% of calories

Carbs14 g45% of calories

5% of a 2,000 calorie day

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Cooked Frozen Spinach to Raw Spinach weight chart

Calories stay the same when water cooks out or soaks in, so the same calories sit in a different weight. See Raw Spinach nutrition.

Cooked Frozen Spinach	Raw Spinach	Calories
50 g	63 g	17
100 g	126 g	34
150 g	189 g	51
200 g	252 g	68
250 g	315 g	85
300 g	378 g	102
400 g	504 g	136
500 g	630 g	170
750 g	945 g	255
1000 g	1259 g	340

Cooked Frozen Spinach calories by serving size

Common amounts of cooked frozen spinach (no added fat) with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	17	2 g	0.4 g	2.4 g
100g	100 g	34	4 g	0.9 g	4.8 g
1/2 cup	108 g	37	4.3 g	0.9 g	5.1 g
4 oz	113 g	39	4.5 g	1 g	5.4 g
200g	200 g	68	8 g	1.7 g	9.6 g
1 cup	215 g	73	8.6 g	1.9 g	10 g

300g of cooked frozen spinach, by cooking fat

The fat used in the pan changes the total. Same amount, cooked 3 ways.

No added fat102

Butter159

Oil177

Cooked Frozen Spinach vs similar foods

Calories per 100 g compared with other vegetables.

Cooked Frozen Spinach34

Cooked Spinach33

Spinach28

Raw Spinach27

Boiled Spinach23

Raw Mustard Spinach22

Canned Spinach19

Cooked Frozen Spinach: common questions

How much raw spinach makes 300g cooked?

About 378 g raw.

How many calories are in 300g of cooked frozen spinach?

300 g of cooked frozen spinach has 102 calories.

More about cooked frozen spinach

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2709616, Butter: 2709625, Oil: 2709624. Original description: Spinach, frozen, cooked, no added fat. Portion weights are USDA household measures.