FiberKit
How much fiber is in raw spinach?
1.3 gfiber in 2 cups (60 g)
That’s 5% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 1.3 g
- Daily Value
- 5%
- Per 100 g
- 2.2 g
- In vegetables
- #54 of 73
Soluble and insoluble fiber
Soluble 0.3 g (25%)Insoluble 1 g (75%)
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. Cooked spinach counts as the same plant.
Compared with other vegetables
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Acorn squash1 cup, cubes, baked | 1 cup, cubes, baked | 9 g | 32% | |
| 2 | Collard greens1 cup, chopped, cooked | 1 cup, chopped, cooked | 7.6 g | 27% | No split data |
| 3 |  Artichoke1 medium, cooked | 1 medium, cooked | 6.8 g | 24% | |
| 4 |  Butternut squash1 cup, cubes, baked | 1 cup, cubes, baked | 6.6 g | 24% | |
| 5 | Jicama1 cup, sliced, raw | 1 cup, sliced, raw | 5.9 g | 21% | No split data |
| 54 |  Spinach, raw2 cups, raw | 2 cups, raw | 1.3 g | 5% |
Questions
How much fiber is in raw spinach?
Raw spinach has 1.3 g of fiber in 2 cups (60 g), 5% of the Daily Value. That’s 2.2 g of fiber per 100 g.
Is raw spinach high in fiber?
Not especially. One serving gives 5% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in raw spinach soluble or insoluble?
Both. A serving has 0.3 g of soluble and 1 g of insoluble fiber, so it’s 25% soluble.
How does raw spinach compare with other vegetables?
It ranks #54 of 73 vegetables in FiberKit by fiber per serving. Acorn squash leads with 9 g in 1 cup, cubes, baked.
Fiber: USDA FoodData Central, SR Legacy, FDC ID 168462. Values are for the serving shown and vary with variety and cooking.