Spinach is one of the most potassium-rich leafy greens, but the amount you actually get depends on the serving size and whether it is raw, cooked, or frozen. This spinach potassium calculator converts your portion into milligrams of potassium and shows what that means against the adult Daily Value of 4,700 mg.
Enter an amount in grams, ounces, or cups, choose the form of spinach, and the tool will estimate the potassium content using the USDA reference density for that form. It also displays a per-100 g comparison and the serving weight behind your portion.
Use it for meal planning, kidney-friendly diet tracking, sports nutrition, or simply to understand how this leafy green fits into your daily micronutrient targets.
How to Use This Tool
This calculator is designed for quick, practical estimates. Start by entering the amount of spinach you plan to eat in the number field. Use the unit dropdown to select grams, ounces, or cups, then choose the spinach form that matches your meal: raw leaves, cooked/boiled, or frozen and boiled. Press Calculate potassium to see the potassium content, its share of the adult Daily Value, and the effective serving weight.
- Enter the amount (for example, 2 cups or 150 g).
- Choose the unit from the dropdown — grams are the most accurate.
- Select the spinach form; cup weights and potassium density change with cooking.
- Click Calculate potassium and review the breakdown below the result.
How the Potassium Estimate Works
The tool uses USDA reference values for potassium density: raw spinach contains about 558 mg per 100 g, while boiled spinach (and frozen spinach that is boiled and drained) contains about 466 mg per 100 g. When you enter a portion, the calculator first converts it to grams using these cup-weight approximations: 1 cup raw spinach ≈ 30 g and 1 cup cooked or frozen spinach ≈ 180 g. Then it applies the formula:
potassium (mg) = serving weight (g) × potassium density (mg per 100 g) ÷ 100
For example, 100 g of raw spinach gives 100 × 558 ÷ 100 = 558 mg of potassium. The same weight of cooked spinach gives 466 mg, because some potassium leaches into the cooking water when leafy greens are boiled. If you use ounces, the tool converts with 1 oz = 28.3495 g. Values are based on USDA FoodData Central entries for raw and boiled spinach.
Sample Results
These examples show how the numbers change across common serving sizes:
| Spinach form | Amount | Potassium | % Daily Value |
|---|---|---|---|
| Raw | 1 cup (30 g) | 167 mg | 3.6% |
| Raw | 2 cups (60 g) | 335 mg | 7.1% |
| Raw | 100 g | 558 mg | 11.9% |
| Cooked | 1 cup (180 g) | 839 mg | 17.8% |
| Cooked | 100 g | 466 mg | 9.9% |
Notice that cooked spinach delivers more potassium per cup because a cup of cooked leaves is roughly six times heavier than a cup of raw leaves.
Cup Weights and Reference Values
For meal planning, it helps to know both potassium density and typical cup weights:
| Form | Potassium / 100 g | 1 cup weight | 1 cup potassium |
|---|---|---|---|
| Raw leaves | 558 mg | 30 g | 167 mg |
| Boiled, drained | 466 mg | 180 g | 839 mg |
| Frozen, boiled | 466 mg | 180 g | 839 mg |
Cup weights are approximate. A loosely packed cup of raw baby spinach can weigh as little as 20–25 g, while a firmly packed cup can reach 35–40 g. For precise numbers, weigh before cooking.
Why Spinach Is a Potassium All-Star
Spinach is among the most potassium-dense vegetables per calorie. A 100 g portion of raw spinach provides around 11–12% of the adult Daily Value for potassium (4,700 mg) while supplying only about 23 calories. Potassium is an electrolyte that supports normal blood pressure, nerve signaling, and muscle contraction. Because most dietary potassium comes from plant foods, leafy greens like spinach are a valuable addition to a balanced diet.
- Potassium works alongside sodium to regulate fluid balance and blood pressure.
- Adequate potassium intake is linked to a lower risk of kidney stones and bone loss.
- Athletes and active people lose potassium through sweat, so spinach can help replenish it after training.
For a more complete nutrition picture, you can pair this tool with the spinach calorie calculator to see energy alongside potassium.
Frequently Asked Questions
Is spinach high in potassium?
Yes. Raw spinach has around 558 mg of potassium per 100 g, which is higher than many other leafy vegetables. Cooked spinach retains most of the mineral per gram, though some potassium moves into the cooking water when boiled.
Does cooking destroy potassium?
Cooking does not destroy potassium, but boiling can leach a portion of it into the liquid. That is why boiled spinach is listed at about 466 mg per 100 g instead of 558 mg. To keep more potassium in the leaves, use steaming or quick sautéing, or include the cooking liquid in soups and sauces.
Can one cup of cooked spinach help meet my daily potassium?
One cup of cooked spinach provides roughly 839 mg, or about 18% of the 4,700 mg Daily Value. It is a meaningful contribution but still only a fraction of the total, since most adults need several servings of potassium-rich foods throughout the day.