How many grams are in a cup of frozen fruit?

It depends on the fruit. A cup of frozen strawberries is about 145 g, frozen blueberries about 148 g, frozen mango about 165 g and sliced frozen banana about 150 g. Pick the exact fruit above and the converter gives you the weight for any amount.

How many grams is a cup of spinach?

A cup of loose fresh spinach is only about 30 g, because leaves take up a lot of room for very little weight. That is why smoothie recipes that call for a handful or a cup of greens vary so much, and why weighing greens gives a far steadier result than measuring them by volume.

How do I convert cups to grams for a smoothie?

Multiply the number of cups by the weight of one cup of that ingredient. Since every ingredient packs differently, there is no single cup-to-gram number that works for all of them. Choose the ingredient and amount above and the weight in grams and ounces is worked out for you.

Should I measure smoothie ingredients by weight or volume?

Weight is more accurate, especially for frozen fruit and leafy greens where a cup can vary a lot. Volume is faster and fine for everyday blending. If you are tracking nutrition closely or scaling a recipe up, a scale and grams will keep the results consistent.

Cups, grams & ounces

Smoothie ingredient converter

How many grams in a cup of frozen fruit? Pick the ingredient and the amount and get the weight in grams and ounces, for every fruit, green and booster in a smoothie.

Amount
In this ingredient's own measure 1

Liquid

Frozen fruit / ice

Creamy base

Boosters

Greens & extras

1× cup of Frozen Strawberry

Weighs about

145g

5.1Ounces

1cup

145gPer cup

Weights shift with how packed, ripe or finely chopped an ingredient is, so treat this as a close estimate rather than a lab figure. Frozen fruit in particular settles, so a heaped cup can outweigh a level one.

Why a cup is never just a cup

A cup measures space, not weight, and smoothie ingredients fill that space very differently. Frozen fruit packs into the gaps, greens barely touch the sides, and a spoon of nut butter weighs more than a spoon of seeds. Converting to grams is how a recipe stays the same from one kitchen to the next, and how the numbers on any calculator line up with what actually went in the blender.

Frozen fruit is heavier than it looks

Frozen chunks pack tighter than fresh, so a level cup weighs more than you would guess and a heaped one more again. When a recipe matters, weigh it; a kitchen scale removes the guesswork the cup leaves behind.

Leaves cheat the cup

A cup of loose spinach and a cup of packed spinach are wildly different weights, and both are called a cup. Greens are the one place where a gram figure is far more reliable than a volume, so lean on the weight.

Spoons are small but not tiny

Seeds, nut butters and sweeteners are measured in spoons, and the gram weight of a tablespoon changes a lot between chia, peanut butter and honey. Converting them is how a blend that reads light on paper turns out rich in the glass.

Match the unit your recipe uses

Grams are exact, cups are quick, ounces sit in between. Pick whichever your recipe is written in and convert the odd ingredient out, rather than switching your whole method for one line.

Turn a weight into nutrition

Once you know the weight, the calorie calculator turns your exact amounts into calories, protein, carbs and fat for the whole smoothie.

Open the calorie calculator

Estimates, not advice. Every figure on this page is calculated from published per-100 g reference values and standard household measures, so your own brands, portions and equipment will move it. Nothing here is medical, nutritional or dietetic advice — talk to a qualified professional before acting on it, particularly if you are pregnant, managing a health condition, or feeding a child.