Welcome to the nutritional fiber content in 10 different types of spinach, ranging from 3.7 to 0.7 g per 100g. The basic amount from the general description of spinach is Spinach, raw which in 100g contains 2.2 g of fiber.

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.

fiber and nutrition facts in spinach per 100g

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. fiber and nutritional content in spinach

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.

Fiber Levels

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.

spinach fiber per 100g

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 spinach

The 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 Amount

The 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 Summary

From 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 foods high in fiber.


Spinach List, fiber Content per 100g

1. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Fiber
  Fiber (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  3.7 g (15%)34 kcal (2%)4.8 g (4%)0.87 g (1%)4.01 g (7%)
  Typical Serving size of 1 package (10 oz) yields (or 220g):
   8.14 g (33%) 74.8 kcal (4%) 10.56 g (8%) 1.91 g (3%) 8.82 g (16%)
  Other serving sizes .5 cup (or 95g):
  3.52 g (14%) 32.3 kcal (2%) 4.56 g (4%) 0.83 g (1%) 3.81 g (7%)
2. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  3.7 g (15%)34 kcal (2%)4.8 g (4%)0.87 g (1%)4.01 g (7%)
  Typical Serving size of 1 package (10 oz) yields (or 220g):
   8.14 g (33%) 74.8 kcal (4%) 10.56 g (8%) 1.91 g (3%) 8.82 g (16%)
  Other serving sizes .5 cup (or 95g):
  3.52 g (14%) 32.3 kcal (2%) 4.56 g (4%) 0.83 g (1%) 3.81 g (7%)
3. Spinach, frozen, chopped or leaf, unprepared - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.9 g (12%)29 kcal (1%)4.21 g (3%)0.57 g (1%)3.63 g (6%)
  Typical Serving size of 1 cup (or 156g):
   4.52 g (18%) 45.24 kcal (2%) 6.57 g (5%) 0.89 g (1%) 5.66 g (10%)
  Other serving sizes 1 package (10 oz) (or 284g):
  8.24 g (33%) 82.36 kcal (4%) 11.96 g (9%) 1.62 g (2%) 10.31 g (18%)
4. Spinach, canned, regular pack, drained solids - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.4 g (10%)23 kcal (1%)3.4 g (3%)0.5 g (1%)2.81 g (5%)
  Typical Serving size of 1 cup (or 214g):
   5.14 g (21%) 49.22 kcal (2%) 7.28 g (6%) 1.07 g (2%) 6.01 g (11%)
5. Spinach, cooked, boiled, drained, without salt - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.4 g (10%)23 kcal (1%)3.75 g (3%)0.26 g (0%)2.97 g (5%)
  Typical Serving size of 1 cup (or 180g):
   4.32 g (17%) 41.4 kcal (2%) 6.75 g (5%) 0.47 g (1%) 5.35 g (10%)
6. Spinach, cooked, boiled, drained, with salt - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.4 g (10%)23 kcal (1%)3.75 g (3%)0.26 g (0%)2.97 g (5%)
  Typical Serving size of 1 cup (or 180g):
   4.32 g (17%) 41.4 kcal (2%) 6.75 g (5%) 0.47 g (1%) 5.35 g (10%)
7. Spinach, canned, no salt added, solids and liquids - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.2 g (9%)19 kcal (1%)2.92 g (2%)0.37 g (1%)2.11 g (4%)
  Typical Serving size of 1 cup (or 234g):
   5.15 g (21%) 44.46 kcal (2%) 6.83 g (5%) 0.87 g (1%) 4.94 g (9%)
8. Spinach, raw - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  2.2 g (9%)23 kcal (1%)3.63 g (3%)0.39 g (1%)2.86 g (5%)
  Typical Serving size of 1 cup (or 30g):
   0.66 g (3%) 6.9 kcal (0%) 1.09 g (1%) 0.12 g (0%) 0.86 g (2%)
  Other serving sizes 1 bunch (or 340g):
  7.48 g (30%) 78.2 kcal (4%) 12.34 g (9%) 1.33 g (2%) 9.72 g (17%)
  Other serving sizes 1 leaf (or 10g):
  0.22 g (1%) 2.3 kcal (0%) 0.36 g (0%) 0.04 g (0%) 0.29 g (1%)
  Other serving sizes 1 package (10 oz) (or 284g):
  6.25 g (25%) 65.32 kcal (3%) 10.31 g (8%) 1.11 g (2%) 8.12 g (15%)
9. Spinach, canned, regular pack, solids and liquids - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.6 g (6%)19 kcal (1%)2.92 g (2%)0.37 g (1%)2.11 g (4%)
  Typical Serving size of 1 cup (or 234g):
   3.74 g (15%) 44.46 kcal (2%) 6.83 g (5%) 0.87 g (1%) 4.94 g (9%)
10. Spinach souffle - Fiber
  Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.7 g (3%)169 kcal (8%)5.9 g (5%)12.95 g (20%)7.89 g (14%)
  Typical Serving size of 1 cup (or 136g):
   0.95 g (4%) 229.84 kcal (11%) 8.02 g (6%) 17.61 g (27%) 10.73 g (19%)






fiber and Nutrition Facts - Top 200 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats