FiberUp
How much fiber is in cooked spinach?
Cooked Spinach has 2.2 g of fiber per 1/2 cup (90 g). That is 8% of the 28 g daily value and a moderate amount for a vegetable. Per 100 g it works out to 2.4 g, which ranks 27 of 60 vegetables in the FiberUp database. About 23% of that fiber is soluble and 77% insoluble. It would take 12 servings to reach the 25 g adequate intake for women and 18 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
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 cooked spinach and fiber
Cooked spinach collapses dramatically, so a half cup cooked holds 2.2 grams of fiber, more than two full cups raw. Frozen spinach is already cooked down and counts the same way.
How cooked 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 |
|---|---|---|---|---|
| Broccoli | 1 cup chopped | 2.4 g | 2.6 g | 9% |
| Corn | 1 medium ear | 2.4 g | 2.7 g | 9% |
| Beet | 1 medium | 2.3 g | 2.8 g | 8% |
| Raw Cabbage | 1 cup shredded | 2.2 g | 2.5 g | 8% |
| Spaghetti Squash | 1 cup cooked | 2.2 g | 1.4 g | 8% |
| Cooked Spinach | 1/2 cup | 2.2 g | 2.4 g | 8% |
| Cauliflower | 1 cup chopped | 2.1 g | 2 g | 8% |
Servings to reach a daily goal
servings of cooked spinach to reach 25 g, the adequate intake for adult women
servings of cooked 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 cooked 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, cooked, boiled, drained, without salt | 2.4 g | – | – |
| Spinach, cooked, boiled, drained, with salt | 2.4 g | – | – |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 3.7 g | – | – |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | 3.7 g | – | – |
| Malabar spinach, cooked | 2.1 g | – | – |
| Spinach, cooked, as ingredient | 1.9 g | – | – |
| Spinach, frozen, cooked, no added fat | 3.7 g | – | – |
| New Zealand spinach, cooked, boiled, drained, without salt | 1.4 g | – | – |
Frequently asked questions
How much fiber is in cooked spinach?
Is cooked spinach high in fiber?
Is the fiber in cooked spinach soluble or insoluble?
How many servings of cooked spinach would reach a daily fiber goal?
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.