As a source of fiber, this corresponds to 9 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 23 kcal (1% RDA), the amount of Protein is 2.86 g (5% RDA), the amount of Fat is 0.39 g (1% RDA) and the amount of Carbohydrate is 3.63 g (3% RDA).
The fiber amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.
For the food Spinach, raw the typical serving size is 1 cup (or 30 g) which contains 0.66 g of Fiber. The precentage of the recommended daily value for this serving is 3 %. In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Protein content is 0.86 g, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g.
The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.1 (kcal).The number of calories from Fat is 1.0 (kcal).The total calories from carbohydrate is 3.9 (kcal).
This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt through to Spinach souffle where all food items are ranked by the content or amount per 100g. The nutritional fiber content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much fiber in spinach.
The list below gives the total fiber content in the 10 items from the general description 'spinach' each of which show the fiber amount as well as Calories, Protein, Fat and Carbohydrate. The top 10 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The level of fiber can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of fiber from the 3 frozen items is in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt where the fiber content is 3.7 g per 100g. The number of food items classified as canned is 3 items. The highest amount of fiber from the 3 canned items is in Spinach, canned, regular pack, drained solids where the level is 2.4 g per 100g.The total food items which are raw is 1 item. The highest amount of fiber from the 1 raw items is in Spinach, raw where the content is 2.2 g per 100g. The number of food items which are cooked are 4 items. The highest amount of fiber from the 4 cooked items is in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt where the amount is 3.7 g per 100g. Comparing raw and cooked spinach shows that cooking can change the levels of fiber by 1.5 g in a 100g serving.
Average Content for spinachThe average (or more correctly the arithmetic mean) amount of fiber contained in 100g of spinach, based on the list below of 10 different items under the general description of spinach, is 2.42 g of fiber. This average value corresponds to 9.68 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 39.60 kcal, the average amount of Protein is 3.54 g, the average amount of Fat is 1.74 g and the average amount of Carbohydrate is 4.01 g.
Median AmountThe median value of Fiber is found in Spinach, cooked, boiled, drained, without salt which in 100g contains 2.4 g of Fiber. This corresponds to 10 % of the recommended daily allowance. For this serving the amount of Calories is 23 kcal, the amount of Protein is 2.97 g, the amount of Fat is 0.26 g and the amount of Carbohydrate is 3.75 g.
Highest fiber Content per 100g
Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of fiber is found in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt which contains 3.7 g of fiber per 100g. The associated percentage of RDA is 15 %. For this 100g serving the Calories content is 34 kcal, the Protein content is 4.01 g, the Fat content is 0.87 g, the Carbohydrate content is 4.8 g.
The lowest amount of fiber is in Spinach souffle which in 100g contains 0.7 g of fiber. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 169 kcal, the amount of Protein is 7.89 g, the amount of Fat is 12.95 g, the amount of Carbohydrate is 5.9 g.
The difference between the highest and lowest values gives a fiber range of 3 g per 100g. The range for the other nutrients are as follows; 135 kcal for Calories, 3.88 g for Protein, 12.08 g for Fat, 1.1 g for Carbohydrate.
Highest Amount of fiber per Serving
Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. For example 100g of Spinach, raw contains 2.2 g of fiber. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the fiber nutritional content.
The food with the highest fiber content per typical serving is Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt which contains 8.14 g in 1 package (10 oz) yields (or 220 g). The precentage of the recommended daily value for this serving is 33 %. For this serving the Calories content is 74.8 kcal, the Protein content is 8.82 g, the Fat content is 1.91 g and the Carbohydrate content is 10.56 g.
Nutritional Information SummaryFrom the list below you can find a full nutrition facts breakdown for all foods containing fiber which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of fiber rich foods.