How much fiber in spinach?
According to the USDA, spinach is particularly rich in dietary fiber. 100g of spinach has 2.2 grams of fiber. That’s 8% DV.
Most people need at least 28g of fiber a day. More is better, though. A diet high in fiber has incredible health benefits. A whole food plant-based diet is the best way to boost your daily dose of fiber. For instance, the famous Mediterranean diet is especially high in fiber content.
Fiber content in raw spinach salad
Practically, a serving of spinach salad may provide you with more than 3g of fiber. It’s a good idea to consume a salad as the main meal of the day. Especially, if you want to lose weight.
Besides raw spinach, add other vegetables as well. Arugula, beet leaves, lettuce, and cabbage are all good choices. Cabbage is another wonderful veggie for helping you to lose weight fast. It’s particularly high in fiber keeping you full for a really long time.
Furthermore, you can add a handful of mixed nuts and seeds in your salad. They’re filling foods, packed with nutrients and fiber! Despite their high calorie content, nuts, such as pistachios, hazelnuts, or Brazil nuts can help you lose weight, due to their unique compounds.
How many grams of fiber in spinach smoothie?
You can consume raw spinach leaves in smoothies, as well. A serving has about 2.5g of fiber. Certainly, adding other fruits and vegetables increases the fiber content of a smoothie. For instance, a banana can provide more than 3.9g of fiber. So, just a banana and a cup of spinach will give you about 6.4g of fiber. That’s 23% DV (Daily Value).
A green smoothie is a great way to boost your daily fiber intake.
Does cooked spinach have more fiber?
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 oxalate
On the other hand, boiling spinach isn’t a bad idea. You can benefit from cooking spinach, as the boiling process dissolves oxalate in it. Oxalate is naturally present in many foods. It binds with calcium, forming kidney stones. Also, oxalate inhibits the absorption of some minerals. Spinach is particularly high in oxalate. Hence, you better avoid regular consumption of spinach if you have a history of kidney stones.
Drinking lots of beverages, such as water, coffee, or tea is vital for decreasing the risk of forming kidney stones. More here.
Does spinach contain soluble or insoluble fiber?
Spinach has both soluble and insoluble dietary fiber. Raw spinach is especially high in insoluble fiber though. On the other hand, only 25% of fiber in raw spinach is soluble fiber. Certainly, both types of fiber are good for 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. Cells in veggies hold on more water. So, cooked spinach will have a slightly greater soluble fiber content.