Spinach (Baby, Raw)
Vegetables · Leafy Greens
Baby spinach is low FODMAP at 75 g raw weight, approximately one and a half cups, in the Monash app. A 146 g portion is moderate in fructans and 175 g is high. These larger-portion results make it useful to identify baby spinach rather than treating all spinach entries as identical.
Serving sizes for spinach (baby, raw)
Baby spinach, raw: 75 g green, 146 g amber and 175 g red. Fructans are the limiting group at the two larger references.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1.5 cups | 75 g | Fructans 0.02 g | |
| 146 g portion | 146 g | Fructans 0.1 g | |
| 175 g portion | 175 g | Fructans 0.3 g |
Breakdown for 1.5 cups
Is spinach (baby, raw) low FODMAP?
At 75 g every FODMAP indicator is green. Fructans become amber at 146 g, about three cups, and red at 175 g, around three and a half cups. Fructose, lactose, mannitol, sorbitol and GOS remain green. English spinach has a separately checked range and should be read through its own guide.
Spinach (Baby, Raw) and IBS: what to know
Several handfuls of baby spinach can be difficult to estimate consistently, particularly when a recipe wilts the leaves down. Record the raw weight allocated to your portion when comparing meals. The size of the cooked pile does not tell you how much raw spinach went into it or what other ingredients accompanied it.
Gut-friendly ways to eat spinach (baby, raw)
For a salad, weigh the washed leaves before dressing. For a cooked dish, weigh before adding the spinach to the pan and keep that amount with the recipe. In a shared filling or sauce, distribute the spinach evenly enough to estimate your portion. Frozen spinach blocks or a prepared spinach dip are different products and are not directly rated by this raw baby-leaf reference.
Frequently asked questions
Is baby spinach the same as English spinach for FODMAPs?
The app has separate entries with different larger-portion information. Baby spinach shows 146 g amber and 175 g red, so use the name matching the leaves you bought.
How should I measure spinach that will be wilted?
Weigh the baby spinach before cooking and retain that number in your recipe. The checked entry gives no conversion from a cooked spoonful back to raw grams.
Does a green spinach portion rate a smoothie or dip?
No. It describes the raw baby spinach amount. Fruit, milk, seasonings and other ingredients in the finished recipe require their own assessment.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Spinach, baby, raw” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.