Vegetable

How much fiber is in raw spinach?

Raw Spinach has 1.3 g of fiber per 2 cups (60 g). That is 5% of the daily value and a low amount for a vegetable.

1.3g

per 2 cups

2.2g

per 100 g

daily value

#49of 60

vegetables

Soluble vs insoluble

Soluble 0.3g 23% Insoluble 1g 77%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About raw spinach and fiber

Two cups of raw spinach is a large salad but only 1.3 grams of fiber, because raw leaves are mostly water. Cooking the same spinach down gives the same fiber in a few forkfuls.

Counts toward plant diversityLow FODMAP at this serving

How raw spinach compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Iceberg Lettuce	2 cups shredded	1.3 g	1.2 g	5%
Kale	1 cup chopped	1.3 g	1.9 g	5%
Nori (Dried Seaweed)	5 sheets	1.3 g	10 g	5%
Raw Spinach	2 cups	1.3 g	2.2 g	5%
Kimchi	1/2 cup	1.2 g	1.6 g	4%
Olives	10 olives	1.1 g	3.3 g	4%
Cucumber	1/2 medium	0.9 g	0.6 g	3%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

20×

servings of raw spinach to reach 25 g, the adequate intake for adult women

30×

servings of raw spinach to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for raw spinach

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Spinach, raw	2.2 g	–	–
New Zealand spinach, raw	1.5 g	–	–

Frequently asked questions

How much fiber is in raw spinach?

2 cups of raw spinach, about 60 grams, contains 1.3 grams of dietary fiber. That is 2.2 grams of fiber per 100 grams and 5% of the 28 gram daily value.

Is raw spinach high in fiber?

Not especially. Raw Spinach has 1.3 g per serving, which ranks 49 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in raw spinach soluble or insoluble?

About 23% of the fiber in raw spinach is soluble (0.3 g) and 77% is insoluble (1 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of raw spinach would reach a daily fiber goal?

It would take about 20 servings to reach 25 g (the adequate intake for adult women) and 30 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.