Spinach is not only rich in dietary fiber but also it has many nutrients. Moreover, spinach is considered a very nutrient-rich food as it’s low in calories.
How much fiber in spinach?
According to the US Department of Agriculture (USDA), spinach is particularly rich in dietary fiber.
Just 100 gr of spinach has 2.2 grams of fiber. That’s 8% DV.
Most people need at least 28 grams of fiber per day. More is better though.
High fiber diets have incredible health benefits.
If you follow a whole food plant-based diet you’ll benefit from the high fiber intake among others.
For instance, the famous Mediterranean diet is especially high in fiber content.
Many studies have been conducted on the health benefits of the Mediterranean diet. Seems like the high fiber content is very important.
Fiber content in raw spinach salad.
So, practically, a spinach salad can provide you with more than 3 grams of fiber.
It depends on the amount of salad. It’s a good idea to consume a salad as the main meal of the day.
Besides raw spinach, add other vegetables as well. Arugula, beet leaves, lettuce, and cabbage are all good choices.
How many grams of fiber in spinach smoothie?
You can consume raw spinach leaves in smoothies as well. In most cases, we use about 3/4 cup of raw spinach. This has about 2.5 grams of fiber.
Most noteworthy a healthy green smoothie contains even more fiber.
The most common ingredient for a smoothie is banana. A banana can provide us with more than 3.9 grams.
So, just a banana and a cup of spinach will give you about 6.4 grams of fiber. That’s 23% DV.
If you add other fruits, you’ll consume even more.
A green smoothie is a perfect solution to boost your daily fiber intake.
Is it better to cook spinach?
Cooking can modify the physical properties of the fiber. It can modify both the composition of food and the availability of nutrients.
But, boiling spinach won’t make any difference in the total fiber content.
Cooked spinach has less oxalates
On the other hand, boiling spinach isn’t a bad idea. You can benefit from cooking spinach as the boiling process dissolves the oxalates in it.
Oxalates are naturally present in many foods. They are also called anti-nutrients, as these compounds can inhibit the absorption of some minerals.
Spinach is rich in calcium and oxalates.
Oxalate compounds bind to calcium preventing its absorption. Moreover, high amounts of oxalates have linked to kidney stones. More about calcium and calcium absorption here.
You can also see a list of calcium-rich non-dairy foods here.
What type of fiber? Soluble or Insoluble?
Spinach as most vegetables, has both soluble and insoluble dietary fiber.
Raw spinach is especially high in insoluble fiber though. Contrary, only 25% of the fiber in raw spinach is soluble fiber.
Both types of fiber promote health.
Maybe the most important health benefit of insoluble fiber is that it helps in the digestion process. Moreover can help people with constipation.
Finally, cooking tends to increase the soluble fiber content of vegetables. Due to the fact that cells in veggies hold on more water.
So, cooked spinach will have a slightly greater soluble fiber content.