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How much fiber is in cooked spinach?

2.2 gfiber in ½ cup (90 g)

That’s 8% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.

Spinach, cooked
Per serving
2.2 g
Daily Value
8%
Per 100 g
2.4 g
In vegetables
#29 of 73

Soluble and insoluble fiber

Soluble 0.4 g (17%)Insoluble 1.8 g (83%)

Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.

Counts toward your 20 plants a week in FiberKit. Raw spinach counts as the same plant.

Swap for more fiber

Compared with other vegetables

Vegetables with the most fiber per serving
#FoodServingFiber% DVSoluble · insoluble
1Acorn squash1 cup, cubes, baked1 cup, cubes, baked9 g32%
2Collard greens1 cup, chopped, cooked1 cup, chopped, cooked7.6 g27%No split data
3Artichoke1 medium, cooked1 medium, cooked6.8 g24%
4Butternut squash1 cup, cubes, baked1 cup, cubes, baked6.6 g24%
5Jicama1 cup, sliced, raw1 cup, sliced, raw5.9 g21%No split data
29Spinach, cooked½ cup, cooked½ cup, cooked2.2 g8%

All 73 vegetables, ranked

Questions

How much fiber is in cooked spinach?

Cooked spinach has 2.2 g of fiber in ½ cup (90 g), 8% of the Daily Value. That’s 2.4 g of fiber per 100 g.

Is cooked spinach high in fiber?

Not especially. One serving gives 8% of the Daily Value, under the 10% the FDA calls a good source.

Is the fiber in cooked spinach soluble or insoluble?

Both. A serving has 0.4 g of soluble and 1.8 g of insoluble fiber, so it’s 17% soluble.

How does cooked spinach compare with other vegetables?

It ranks #29 of 73 vegetables in FiberKit by fiber per serving. Acorn squash leads with 9 g in 1 cup, cubes, baked.

What’s a higher-fiber swap for cooked spinach?

Collard greens has 7.6 g in 1 cup, chopped, cooked. That’s 5.4 g more than a serving of cooked spinach. Also try cooked kale (4.7 g).

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Cooked spinach: 2.2 g fiber per ½ cup
8% of the Daily Value. 0.4 g soluble, 1.8 g insoluble. 2.4 g per 100 g.
Source: FiberKit, USDA FoodData Central
Plain text version

Fiber: USDA FoodData Central, SR Legacy, FDC ID 168463. Values are for the serving shown and vary with variety and cooking.