How much fiber is in spinach?
Spinach has 0.7 grams of fiber in 1 cup, raw (30 grams), according to USDA FoodData Central. That is 3% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, spinach has 2.2 grams of fiber.
0.7gof fiber in 1 cup, raw
3% of a 25 gram day
Fiber in spinach by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 leaf | 10g | 0.2g |
| 1 cup | 30g | 0.7g |
| 1 package (10 oz) | 284g | 6.2g |
| 1 bunch | 340g | 7.5g |
| 100 grams | 100g | 2.2g |
How spinach compares with other vegetables
Spinach ranks 11 of 13 vegetables in this library, by fiber in one serving.
Each bar is one serving: tomato, 1 medium tomato; kale, 1 cup, raw; spinach, 1 cup, raw; celery, 1 medium stalk; cucumber, 1/2 cup, sliced.
A cup of raw spinach weighs almost nothing
One cup of raw spinach is 30 grams of leaves and 0.7 grams of fiber. Per 100 grams spinach has 2.2, so the low number is about volume, not the vegetable.
Use a lot of it
Three cups in a salad is 2.1 grams. Add half a cup of chickpeas and the salad has 8.4.
More fiber alongside spinach
- Chickpeas: 12.5 grams in 1 cup, cooked
- Quinoa: 5.2 grams in 1 cup, cooked
- Lentils: 15.6 grams in 1 cup, cooked
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in spinach
- How much fiber is in spinach?
- Spinach has 0.7 grams of fiber in 1 cup, raw, which weighs 30 grams. The number comes from USDA FoodData Central.
- Is spinach high in fiber?
- One serving, 1 cup, raw, has 0.7 grams. That is 3% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Spinach ranks 11 of 13 vegetables in this library by fiber per serving.
- How much fiber is in 100 grams of spinach?
- 2.2 grams of fiber per 100 grams. The largest size USDA lists, 1 bunch, weighs 340 grams and has 7.5 grams of fiber.
- How many cups of spinach would it take to reach 25 grams of fiber?
- About 35.8, at 0.7 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Spinach, raw, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.