How much fiber is in cooked & raw spinach?

Spinach is a good dietary source of dietary fiber. It can help us meet our daily needs.

How much fiber is in spinach?

Spinach is particularly rich in dietary fiber. It contains 2.2 g of fiber per 100g. This dose is 8% of the Daily Value (DV).[1]

Most people need at least 28 g of fiber a day. More is better, though. A diet high in fiber has many health benefits. A whole food plant-based diet can significantly increase the daily fiber intake.

Fiber content in spinach salad

A serving of spinach salad has about 3 g of fiber. It’s a good idea to consume a big salad every day. Especially, if you want to lose weight.

Spinach is among the best food choices for losing weight and belly fat! It’s an excellent dietary source of high-quality plant-based protein as well. Fiber, water, and protein have the highest satiating effect![2]

Furthermore, spinach is among the richest foods in GABA! High GABA levels promote fat loss, and muscle gain!

Besides raw spinach, many common greens are rich in fiber. Arugula, beet leaves, lettuce, kale, and cabbage are good dietary sources.

How much fiber is in a spinach smoothie?

Also, you can add raw spinach to your favorite smoothie recipe. Smoothies with greens can be pretty rich in fiber. They can contain more than 6 g of fiber per serving!

Actually, banana smoothies support weight loss! They regulate appetite, prevent cravings, and help us consume fewer calories!

People on keto can drink keto-friendly smoothies, which are low in sugars. Spinach is keto-friendly as well. It contains only 0.42 g per 100g.

Does cooked spinach have fiber?

It’s highly recommended to boil spinach in order to dissolve oxalates. Spinach is among 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.

Cooking can modify the physical properties of the fiber. However, boiling spinach doesn’t significantly change its total fiber content.

Fiber in spinach: soluble or insoluble?

Spinach has both soluble and insoluble dietary fiber. Raw spinach is particularly high in insoluble fiber. 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, though.

Both types of fiber are important for good health. For instance, insoluble fiber supports good digestion and may help people with constipation problems.