Vegetables
How much fiber is in spinach?
100 g of spinach (raw) has 2.2 g of fiber. A typical portion, 1 cup (30 g), has 0.7 g, which is 2% of the 30 g daily reference.
Per 100 g
2.2g
raw
Per typical portion
0.7g
1 cup (30 g)
Of the 30 g reference
2%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 cup (30 g) | 0.7 g | 2% |
| 2 cups (60 g) | 1.3 g | 4% |
| 1 leaf (10 g) | 0.2 g | 1% |
Compared with similar foods
- Carrots raw
2.8 g
- Brussels sprouts boiled, drained
2.6 g
- Potatoes baked, flesh and skin
2.2 g
- Spinach raw
2.2 g
- Cauliflower raw
2.0 g
Fiber per 100 g, each food in the form named.
Good to know
A cup of raw spinach weighs only 30 g, so it gives 0.7 g of fiber. Cooking wilts the leaves, which packs far more spinach into the same cup.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Is spinach high in fiber?
Per 100 g it is low, at 2.2 g, below the EU “source of fiber” threshold of 3 g. A typical portion, 1 cup (30 g), adds 0.7 g, or 2% of the 30 g reference.
Is spinach high in fiber?
Per 100 g it is moderate at 2.2 g. Because leaves are light, a raw handful adds little; spinach is better as a plant for variety than as a fiber source.
Does spinach count as a plant?
Yes. It adds one plant to your week, however often you eat it. The goal of 30 a week counts each different plant once.