How much fiber is in spinach?

Spinach contains 4.3g of fiber per cup of cooked spinach, which is 14% of the recommended daily intake of 30g.

Is spinach high in fiber?

Spinach is good source of fiber. It has more fiber per serving than 74% of all foods in the USDA database. You would need 6.9 servings to reach the daily 30g goal.

Does spinach have soluble or insoluble fiber?

Spinach contains 0.8g of soluble fiber and 1.6g of insoluble fiber per 100g. Soluble fiber feeds gut bacteria and helps lower cholesterol, while insoluble fiber aids digestion.

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Fiber in Spinach

4.3g of fiber per cup of cooked spinach

2.4g per 100g

14% of daily 30g goal 30g

✓ Good source of fiber

Is that a lot?

74%

More fiber per serving than 74% of all foods

#242

out of 536 vegetables and vegetable products

6.9

cup of cooked spinachs to hit 30g

Spinach isn't a primary fiber source on its own — but it adds up when combined with high-fiber foods.

Soluble vs Insoluble Fiber

0.8g

1.6g

Soluble 0.8g — feeds gut bacteria, helps lower cholesterol

Insoluble 1.6g — aids digestion, adds bulk

Nutrition per 100g

Calories

3.0g

Protein

3.8g

Carbs

0.3g

Fat

Pair it with

Combine spinach with these foods to hit your daily 30g fiber goal:

Spinach 4.3g

Wheat bran, crude cup

24.8g

Total: 29.1g 97% of daily goal

Full nutrition details Add to daily calculator All vegetables and vegetable products