how fiber is in spinach
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Is Spinach High in Fiber? Because cooking concentrates spinach, a standard 1-cup serving of plain, boiled spinach has 41 calories, 5.4 grams of protein, just under half a gram of fat and 6.8 grams of carbohydrates, of which 4.3 grams are fiber. Accordingly, a cup of cooked spinach is a good source of dietary fiber.
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Spinach Fiber Content Highest Amount of fiber per Serving. Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. For example 100g of Onions, raw contains 1.7 g of fiber. However, there are other factors to consider when you are assessing your nutritional requirements.
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How Much Fiber Is in a Prune? A serving of 3 medium-sized prunes contains approximately 0.7 grams of insoluble fiber, about as much as a 1/2-cup serving of cooked cauliflower, 1 cup of raw mushrooms or 12 fresh cherries.
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- Fiber is also linked to a lower risk of certain cancers such as colorectal cancer. Meal Plan Packed With Fiber. This sample menu for a day gives you 37 grams of fiber: Breakfast: whole-grain bran flake cereal (5 grams of fiber), half a banana (1.5 grams of fiber), and skim milk. Snack: 24 almonds (3.3 grams of fiber) and a quarter cup of raisins (1.5 grams of fiber)
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- A high-fiber food has 5 grams or more of fiber per serving and a good source of fiber is one that provides 2.5 to 4.9 grams per serving. Here's how some fiber-friendly foods stack up: 1  ½ cup (118 milliliters) cooked navy beans (9.5 grams of fiber)  ½ cup (118 milliliters) cooked lima beans (6.6 grams)
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How Much Potassium Is in Raw Spinach? Spinach is a good source of dietary fiber and many vitamins and minerals, especially vitamin K, folate, manganese, iron and magnesium. The green pigmentation of spinach indicates it is a rich source of antioxidants such as beta-carotene, a form of vitamin A. Spinach is also packed with potassium.ne of the many nutrients found in spinach is potassium, an essential mineral and electrolyte. Normal functioning of the human body depends on tight regulation of potassium inside and outside of the cells.
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Lemon Iron Content The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Lemons, raw, without peel, in 100g contains 0.6 mg of iron. As a percentage of the RDA this is 4 %.
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- The favorite choice for the term Spinach is 1 cup of Spinach which has about 24 mg of sodium. The amount of salt (sodium) for a variety of types and serving sizes of Spinach is shown below. View other nutritional values (such as Calories, Carbs or Fats) using the filter below:
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Start Your Day with Fiber Choose what works best for you. VEGETABLES: Before you think that veggies are an unconventional breakfast choice, remember the omelet. Add half a cup of cooked spinach (3.5 grams of fiber) and two cups of mushrooms, which cook down to half a cup, (add 2.4 grams) and you'll have a fiber bonanza.
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- This sample menu for a day gives you 37 grams of fiber: Breakfast: whole-grain bran flake cereal (5 grams of fiber), half a banana (1.5 grams of fiber), and skim milk. Snack: 24 almonds (3.3 grams of fiber) and a quarter cup of raisins (1.5 grams of fiber)
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Health benefits and nutritional value of spinach Most of the calories in spinach come from protein. Spinach is one of the best sources of dietary potassium, weighing in at 839mg per cup (cooked). To compare, one cup of banana has about 539mg of potassium. A lack of iron in your diet can effect how efficiently your body uses energy. Spinach is a great non-heme source of iron, along with lentils, tuna and eggs. Spinach contains approximately 250mg of calcium per cup (cooked), however it is less easily absorbed than calcium from sources like dairy products.
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Is Spinach High in Fiber? Spinach offers a plethora of nutritional benefits, including a good amount of fiber. One cup of cooked spinach contains 4 grams of fiber. While that may not sound like much, the nutritional density of spinach is displayed when you consider that 1 cup of spinach contains only 41 calories. In comparison, a 1 cup serving of corn also contains 4 grams of fiber, but also packs a hefty 177 calories.
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How Much Potassium Is in Raw Spinach? Spinach also contributes to your daily intake of iron and calcium. Although spinach naturally contains sodium, it only provides 25 milligrams per cup and the 10-ounce bag contains only 224 milligrams, increasing its desirability as a heart-healthy food.
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How Nutritious Is Cooked Spinach? A 100-gram serving, or just over 1/2 cup, of plain, boiled spinach contains 23 calories, just under 3 grams of protein, very little fat and 3.75 grams of carbohydrates, of which 2.4 grams are dietary fiber and less than half a gram is naturally occurring sugar, according to the U.S. Department of Agriculture.
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Cooked vs. Raw Spinach for Iron Content Iron Content. A 100-gram serving of fresh, raw spinach leaves provides 23 calories and 2.71 milligrams of iron, according to the USDA. The same size serving of fresh spinach that has been boiled without salt and then drained provides an equal number of calories and 3.57 milligrams of iron.
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- Also, its leaves hold a good amount of soluble dietary fiber; no wonder why this leafy greens often recommended by dieticians in the cholesterol controlling and weight reduction programs! Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables.
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Spinach Iron Content Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 to 1.19 mg per 100g. The basic amount from the general description of spinach is Spinach, raw which in 100g contains 2.71 mg of iron. As a source of iron, this corresponds to 19 % of the Recommended Daily Allowance or RDA.
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- A one-cup serving of most beans will contain approximately 10-20 grams of fiber and often provide at least half of our daily minimum recommended amount. In addition, beans contain both soluble and insoluble fiber, often at a ratio of about 1 gram of soluble to 3 grams of insoluble. Our nutrient-richness rating system approach also places three vegetable greens—collard, turnip, and beet greens—in our top five fiber-rich foods.
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The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health.Cilantro & Coriander seeds 1 In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Spinach is also available. 2  This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
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Your Ultimate High-Fiber Grocery List Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9. Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one. Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all. Dry and Canned Goods
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Is Baby Spinach Good for Digestion? Digestive Benefits. Baby spinach contains a type of fiber that’s difficult for the body to break down. In fact, poor chewing habits might even result in almost-whole spinach leaves in your stool. Spinach leaves add bulk to your stool, making it easier for waste to pass through the digestive tract.
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How Much Protein is in Spinach? A 1-cup serving of cooked spinach contains more protein than 1 cup of raw spinach because of the increased density per serving of the cooked spinach. Protein is an essential nutrient for healthy body growth and function, as it plays a crucial role in making and repairing cells.
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Spinach Nutrition Facts Health Benefits of Spinach. There are a multitude of vitamins and minerals found in spinach, making it a highly nutritious food. Spinach is an excellent source of fiber, vitamin K, vitamin A, vitamin C, folate, and manganese.