Raw, cooked, mature or baby spinach has the same fiber content. Spinach contains 2.2 g of fiber per 100g, or 0.66 g per cup. In fact, spinach is one of the richest foods in fiber! It can help us meet our daily needs of fiber.
Does spinach have fiber?
Spinach is particularly rich in fiber. Raw spinach contains 2.2 grams of fiber per 100g. This amount is 8% of the Daily Value. Moreover, a cup of raw spinach has 0.66 grams of spinach, which is 2.4% of the DV.
It’s highly recommended to boil spinach in order to dissolve oxalates, though. Spinach is one of the richest foods in oxalates. Oxalates bind to calcium, forming kidney stones. Also, oxalates inhibit the absorption of certain minerals. Better avoid consuming raw spinach, if you have a history of kidney stones.
Actually, raw spinach has a similar fiber content to cooked spinach. Cooking can modify the physical properties of the fiber. However, boiling spinach doesn’t significantly change its total fiber content.
Moreover, baby spinach has a similar fiber content to mature spinach.
How much fiber is in spinach salad?
Also, you could boost your daily fiber intake by consuming spinach salads. A cup of spinach salad has about 0.9 grams of fiber.
Moreover, you can add raw spinach to your favorite smoothies. Green banana smoothies can contain more than 6 grams of fiber per serving!
Other spinach recipes are high in fiber as well. For instance:
- spinach soup has 0.6 grams of fiber per 100g. A cup has 1.47 grams of fiber, or 5% of the DV.
- spinach souffle has 1.1 grams of fiber per cup. This dose is 4% of the DV.
- spinach pie has 1 gram of fiber per 100g. A large serving has 1.2 grams of fiber, or 4% of the DV.
- spinach dip has only 0.3 grams of fiber per 100g. A tbsp provides negligible amounts of fiber.
Is fiber in spinach soluble or insoluble?
Spinach has both soluble and insoluble fiber. Raw spinach is mainly insoluble fiber. Actually, only 25% of fiber in raw spinach is soluble fiber.
Cooking increases the soluble fiber content of vegetables, though. Hence, cooked spinach is slightly richer in soluble fiber than raw spinach.
Both types of fiber are important for good health. For instance, insoluble fiber adds bulk to stool, supports good digestion and may help people with constipation problems.
How to increase the daily fiber intake?
Adults need at least 28 grams of fiber a day. However, most people who follow the standard American diet fail to consume the required daily dose.
We should follow a whole-food, plant-based diet to consume adequate amounts of fiber. Animal-based and refined products don’t contain any fiber, or contain negligible amounts.
Besides spinach, there are many foods high in fiber. Legumes, beans, vegetables, whole grains, nuts, seeds, and fruits are all high in fiber.