What is a 5 a day portion of spinach? Guide to Serving Sizes

November 25, 2025 •

4 min read

According to the NHS, an adult portion for their '5 a day' is defined as 80g of fresh, canned, or frozen fruit and vegetables. To achieve a 5 a day portion of spinach, the amount you need varies significantly depending on whether it's raw or cooked due to its water content and dramatic reduction in volume during cooking.

Quick Summary

This guide explains the specific quantities required for one 5 a day portion of spinach, detailing measurements for both raw and cooked preparations. It also explores the nutritional benefits of this leafy green and offers practical tips for adding more spinach to your meals.

Key Points

Raw Spinach Portion: One 5 a day portion of raw spinach is a large cereal bowl's worth of leaves, or approximately 80g.
Cooked Spinach Portion: Due to wilting, a cooked 5 a day portion is just two heaped tablespoons, or approximately 80g.
Fresh vs. Frozen: Fresh spinach is higher in vitamin C, while frozen can be more nutrient-dense in other areas, like iron and vitamin A, as it's picked and frozen at its peak.
Nutrient Powerhouse: Spinach is rich in iron, vitamin K, vitamin A, folate, and powerful antioxidants that support eye, bone, and immune health.
Versatile Ingredient: Easily incorporate spinach into your diet by adding it to smoothies, eggs, pasta sauces, soups, or as a simple sautéed side dish.
Simple Swaps: Swapping a cup of raw lettuce for raw spinach in a salad or mixing a handful of wilted spinach into a pasta dish is an easy way to boost your vegetable intake.

Understanding the 5 A Day Portion for Spinach

The UK's '5 A Day' campaign, based on World Health Organization recommendations, advises consuming a minimum of 400g of fruit and vegetables daily. A single portion is typically 80g. Because spinach is a leafy green that wilts significantly when cooked, the volume required for a single portion changes dramatically depending on its state. This section breaks down the measurements and volume needed for both raw and cooked spinach.

How Much Raw Spinach is One Portion?

An 80g serving of raw spinach amounts to a surprisingly large volume. A standard cereal bowl filled with raw spinach leaves is considered a single portion. This large quantity is due to the high water content and light, leafy nature of the vegetable. For some, incorporating such a large volume into one meal might feel daunting, but it is easy to wilt down for a warm salad or add to a smoothie to make it more manageable.

The Cooked Spinach Portion Size

Cooking spinach causes its cells to break down and release water, which dramatically reduces its volume. As a result, a portion of cooked spinach is much smaller and denser. Two heaped tablespoons of cooked spinach constitute one 5 a day portion. This makes cooked spinach an extremely convenient way to increase your vegetable intake, as it can be added to sauces, soups, or served as a side dish without taking up much space on the plate.

Fresh vs. Frozen Spinach: A Comparison

Whether you choose fresh or frozen spinach can affect the nutritional density and volume. Here's a comparison to help you decide which is best for your needs.


Feature	Fresh Spinach	Frozen Spinach
Portion Size (80g)	One large cereal bowl full of raw leaves.	Approximately one cup, but should be thawed and drained.
Nutritional Content	Higher in vitamin C and folate. Nutrients decrease over time in storage.	Higher in calcium, iron, and vitamin A. Often has a higher nutrient density as it is frozen at peak freshness.
Absorption	Better absorption of folate and vitamin C.	Better absorption of iron and vitamin A.
Texture	Crisp and tender, ideal for salads and sandwiches.	Softer, stringier texture. Not suitable for raw applications.
Convenience	Requires washing and has a shorter shelf life.	Pre-chopped and lasts much longer. Ideal for cooking and smoothies.

The Powerhouse Nutrients in Spinach

Spinach is a nutritional powerhouse, packed with vitamins and minerals that support overall health. It is rich in antioxidants like lutein and zeaxanthin, which are great for eye health, and vitamin K, which plays a crucial role in bone health. The leafy green is also an excellent source of iron and folate, making it especially beneficial for preventing conditions like anaemia. Its high fibre content promotes digestive regularity and helps with weight management by increasing feelings of fullness.

Practical Ways to Incorporate Spinach

Adding a 5 a day portion of spinach into your daily routine is easier than you might think. From quick breakfast ideas to hearty main courses, its versatility makes it a simple addition to most meals. Here are some suggestions:

Smoothies: Toss a large handful of raw spinach into your morning smoothie with fruit like bananas and berries. You won't even taste it.
Eggs: Sauté a handful of spinach and mix it into omelettes or scrambled eggs for a nutrient-packed breakfast.
Pasta and Sauces: Stir cooked, chopped spinach into your favourite pasta sauce, lasagna, or pesto for extra vitamins and a richer texture.
Side Dish: Quickly sauté fresh spinach with garlic and olive oil for a simple, elegant, and nutritious side dish.
Soups and Stews: Add a couple of handfuls of raw spinach to soups and stews in the last few minutes of cooking. It will wilt perfectly into the dish.
Salads: Use a generous portion of baby spinach as the base for a fresh, vibrant salad.
Indian dishes: Incorporate spinach into traditional Indian dishes like palak paneer or a simple spinach stir-fry for a hearty meal.

Conclusion

Understanding what constitutes a 5 a day portion of spinach—around 80g—is straightforward but requires a different approach depending on whether you are eating it raw or cooked. A large bowl of raw leaves shrinks down to just a couple of heaped tablespoons once cooked. Both fresh and frozen options offer significant nutritional benefits and are easy to integrate into your meals. By being mindful of these simple portion guidelines, you can effortlessly boost your daily vegetable intake and reap the numerous health benefits of this versatile leafy green. Embracing these small changes in your cooking can make a big difference toward meeting your nutritional goals. For more detailed nutritional information and health benefits, you can explore reliable resources.

Frequently Asked Questions

Both raw and cooked spinach count toward your 5 a day. The portion size simply differs because cooking reduces the volume significantly. One portion is roughly a large bowl of raw leaves or two heaped tablespoons once cooked.

Yes, frozen spinach counts towards your 5 a day. A portion is approximately 80g, which is a manageable amount once thawed and drained. Frozen spinach is often just as nutritious, and in some cases even more so, than fresh spinach that has been stored for a while.

If a large bowl of raw spinach seems like a lot, you can split the portion between meals. You could add half to a smoothie for breakfast and the other half wilted into a pasta sauce for dinner. Cooking spinach is also an effective way to consume a larger quantity in a smaller volume.

Spinach leaves are mostly water. When cooked, the water evaporates and the cell walls break down, causing the leaves to wilt and reduce in size. This concentrates the nutrients, meaning a smaller volume of cooked spinach is equivalent to the same nutritional value as a much larger volume of raw spinach.

Cooking spinach can slightly reduce its vitamin C content, but it makes other nutrients like iron, calcium, and vitamin A more bioavailable, meaning they are easier for your body to absorb. Raw spinach retains more folate.

Yes, spinach is beneficial for weight loss. It is very low in calories but high in fiber, which helps you feel full for longer and aids in digestion. Incorporating it into meals can help manage appetite and reduce overall calorie intake.

Both baby and mature spinach are highly nutritious. Baby spinach has a more tender texture and milder flavour, making it great for salads. Mature spinach has a more robust, earthy flavour and is often preferred for cooking, as it holds up better to heat.