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Spinach: Fiber Breakdown, Calories, and Daily Value

Leaf fiber and thylakoids support fullness, plus potassium and iron. Spinach is high in oxalates, so blanching and pairing with calcium matter.

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🌿 1 serving raw leaves (~50 g / 1.8 oz)

Greens

🌿 Dietary Fiber

1 serving raw leaves (~50 g / 1.8 oz) 1.1 g

Soluble

0.4 g (35%)

Insoluble

0.7 g (65%)

Per 100g: 2.2 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving raw leaves (~50 g / 1.8 oz) 11.5 kcal

Per 100g: 23.0 kcal

On 100 g raw spinach: 23 kcal and 2.2 g fiber. One cup of cooked spinach (about 180 g) provides roughly 4.3 g fiber.

⚡ Glycemic Index (GI)

1 serving raw leaves (~50 g / 1.8 oz) 15 (Low; GL ≈ 0.2)

Per 100g: 15

GI 15: spinach barely raises blood sugar; the glycemic load for a standard 50 g serving is practically zero (~0.1).

💡 Popular Spinach Varieties

Fiber is similar across major varieties, and oxalates remain present even in baby leaves.

🌿 Classic Spinach: traditional smooth leaves, about 2.2 g fiber per 100 g.

🌱 Baby Spinach: tender texture, with pectin and delicate cellulose.

🌾 Savoy (Curly): denser crinkled leaves; fiber is similar, but they need better chewing.

✨ Choose fresh spinach, but don't eat too much raw: blanching and calcium pairing help reduce risks.

⚡ Quick Fiber Calculator (Spinach)

One click, no registration

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🟢 You ate 1.1 g of fiber — that is 4% of your daily norm (30 g)!

How Fiber and Nutrients in Spinach Support Daily Wellness

How spinach helps with weight control

Thylakoids from chloroplast membranes may slow fat digestion and support the release of satiety hormones such as GLP-1, while fiber helps prevent sharp blood sugar spikes.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good satiety from fiber and thylakoids

Caloric Density 23 kcal

Very low calorie density

Effects on digestion and gut movement

Spinach fiber gently supports regularity and comfortable digestion. After blanching, leaves are less abrasive and are usually well tolerated.

Stomach «Softness» Scale

Irritating 8 / 10 (comfortable for most people when blanched) Ideal

GI Stimulation Score 🌿 Natural gut rhythm Gentle transit without irritation when leaves are blanched and chewed well

Microbiome fermentation and blood sugar buffering

🩸 Microbiome fuel
Beneficial bacteria in the colon feed on soluble pectin and produce short-chain fatty acids, which fuel the gut lining.

🛡️ Butyrate production
Butyrate is one of those acids: it feeds colon cells and helps keep the gut lining barrier strong.

🌿 Blood sugar buffer
Fiber and thylakoids slow digestion, so blood sugar rises more smoothly after a meal.

Prebiotic value

Fiber 1.1 g Pectin and cellulose

Feeds friendly bacteria

Glycemic buffer 🛡️ Nearly zero glycemic load No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Spinach

🥗 Raw form

Fresh spinach (maximum heat-sensitive nutrients)

Intact structure: Intact plant cells require active chewing.
Vitamin complex: Raw spinach better preserves heat-sensitive vitamins and antioxidants.
Caution: oxalates: Raw spinach is naturally high in oxalates; large daily portions or spinach-heavy raw smoothies are best consumed mindfully by those watching oxalate intake.

🔥 Thermal processing

After cooking

Softened cell walls: Blanching or light cooking makes leaves softer and reduces mechanical stress on the gut.
Lower oxalates: 1-2 minutes in boiling water, then draining, removes 50-60% of soluble oxalates.
Easier to tolerate: For delicate stomachs, acid sensitivity, or lighter digestion, cooked or blanched spinach is significantly gentler than raw leaves: it is nearly neutral in acidity and less irritating to the gut lining.

Culinary Constructor & Alternatives

Best Food Combinations with Spinach

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Quick Breakfast

Green Omelet or Toast with Wilted Spinach

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Spinach Ingredient

+1.1 g

🥑

Avocado Ingredient

+6.7 g

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Tomato Ingredient

+1.8 g

🟢 Total in plate: 9.6 g of fiber (32% of norm)

💡 Quick prep: Wilt spinach in a pan for 1 minute, then serve with fresh tomato and avocado on whole-grain bread.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Arugula 1.6 g / 100g 🌿 Dill 2.1 g / 100g 🌱 Green Onion 2.6 g / 100g 🥬 Iceberg Lettuce 1.2 g / 100g