If I weight 200g of spinach raw but 120g when it’s cooked,which is the nutritional value? Because 200g of spinach has 5g of protein but 120 g cooked is 2g.
The cooking process removes water hence changing the caloric density. Logging apps should account for this if you specify the cooking method but it’s not always correct. The most accurate way I’ve found is to always track raw weight. You can’t magically cook away calories or protein, only water.
If you eat the whole thing - treat it like 200g. It can get tricky if you meal prep and eat several portions over a few days. In that case you would need to divide the portions equally and keep trAck like that eg. 1kg of spinach to make soup. 4 portions of soup each include roughly 250g of spinach (ignoring the actual weight of soup)