Vegetables
How much fiber is in spinach (raw)?
1.3 g
of fiber in 2 cups of spinach (raw) (60 g). That is a small amount: 3% of a man’s daily target (38 g) and 5% of a woman’s (25 g).
How it compares
Spinach, raw ranks #62 of 73 vegetables and #225 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Tomato | 1 medium (123 g) | 1.5 g |
| Tomato paste | 2 tbsp (33 g) | 1.4 g |
| Celery | 2 stalks (80 g) | 1.3 g |
| Spinach, raw | 2 cups (60 g) | 1.3 g |
| Kimchi | 1/2 cup (75 g) | 1.2 g |
| Hearts of palm | 1/2 cup (73 g) | 1.1 g |
| Leeks, cooked | 1 cup (104 g) | 1 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 19.2 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in spinach (raw)?
2 cups of spinach (raw) (60 g) contains 1.3 g of dietary fiber, according to USDA data. 100 g contains 2.2 g.
Is spinach high in fiber?
Low in fiber. One serving gives 5% of the 28 g Daily Value used on US food labels. It ranks #62 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11457: “Spinach, raw”. Fiber, total dietary: 2.2 g per 100 g. Serving weight 60 g. How we calculate.