High Fiber Foods – Spinach

An elephant knows dark green leafy high fiber foods give you plenty of potent nutrition.

Spinach is one leafy green that packs power — the power of fiber plus nutrition.

How Much Fiber in Spinach?

Fiber (grams) Amount Description Calories
0.2 One leaf Fresh, Raw 2
7.5 1 Bunch (12 ounces) Fresh, Raw 78
6.2 One package (10 ounces) Fresh, Raw 65
4.3 1 cup Fresh, Cooked 41
3.5 1/2 cup Frozen, Cooked 32
5.1 1 cup Canned, Spinach 49
Nutrient Data Laboratory Database (SR24), Agricultural Research Service, USDA

Just one cup of cooked fresh spinach contains 4.3 grams of fiber.That same cup of spinach also provides the antioxidants you need to protect your health, plus a variety of important vitamins and minerals.

Frozen and canned spinach provide similar nutrition to cooked spinach.

Look at this short list of healthy nutrients you get when you add spinach in your diet.

  • Beta-carotene
  • B Vitamins (thiamine, riboflavin, folate, B6, pantothenic acid)
  • Vitamins C, E, and K
  • Lutein
  • Zeaxanthin
  • Betaine
  • Polyphenols

Those are powerful nutrients you find in spinach and other leafy green foods with fiber — lettuce, beet greens, chard, kale, and collard, mustard and turnip greens.


In the United States, fresh spinach and many other leafy green high fiber foods are available year-around in most large markets, with peak production from May until early winter.

Fresh spinach can be eaten raw, added to salads, or quickly steamed, boiled, or sauteed. Look for tender, bright green leaves, without spots or defects to use in simple recipes.

For Your Health

The Popeye character made spinach famous as a good source ofiron. However, Popeye’s punch benefited from manganese,magnesiumcalciumpotassium, and copper as well and all the other good nutrition found in spinach.

Spinach is one of the most healthful high fiber foods. Low in calories with dense nutrition, spinach delivers a great variety of vitamins and minerals, micro-nutrients, carbohydrates, and beneficial fatty acids.

Nutrition in spinach may help you protect yourself against heart diseasesstroke, various cancersage-related macular degeneration (AMD), and cataracts.

Spinach is one of very few vegetables with a significant amount ofCo-enzyme Q10 (parsley and broccoli are others). Co-Q10 is believed to be a strong antioxidant, found to reduce the progression of Parkinson’s disease. Additional antioxidant activity comes from the glutathionealpha lipoic acid, and vitamins C and E — all phytonutrients found in spinach.

Also high in vitamin K and calcium, spinach may help prevent osteoporosis (a bone weakening disease), too.

One Super Simple Recipe 

Submitted by a friend…

Pasta and Spinach

per serving
1 big handful Fresh Spinach, washed leaves with stems trimmed (about 2 cups, loose leaves)
2 oz. Pasta shells (any shape and size desired)
1 clove Garlic
1 tsp Olive Oil
1/8 tsp Red Pepper Flakes (or other seasoning)
  1. Cook pasta in water per package directions.
  2. While pasta cooks, crush and mince garlic.
  3. Heat olive oil in skillet (over medium heat).
  4. Just before pasta is done, add fresh spinach to pasta water. Stir and finish cooking to al dente.
  5. Saute minced garlic and red pepper flakes in hot skillet until garlic turns golden. Remove skillet from heat.
  6. Drain water from pasta and spinach. Then add pasta and spinach to skillet and mix well.
  7. Serve onto plates. Top with cheese or herbs as you like.