Spinach (English, Raw)
Vegetables · Leafy Greens
English spinach is low FODMAP at 75 g raw weight, about one and a half cups, in the Monash app. Its entry states that it remains low up to 500 g. Treat that as a range statement, not a recommendation to eat that much spinach.
Serving sizes for spinach (english, raw)
English spinach raw reference: 75 g, approximately 1½ cups. The explicit low-up-to-500 g note is neither a cooked-weight conversion nor a recommended portion.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1.5 cups | 75 g | Fructans 0.01 g | |
| 500 g portion | 500 g | Fructans 0.1 g |
Breakdown for 1.5 cups
Is spinach (english, raw) low FODMAP?
All six groups are green in the checked English spinach panel at 75 g, and no amber or red amount is displayed. This differs from baby spinach, whose own entry shows fructan limits at larger portions. The comparison describes the app entries; it does not establish a rule for every spinach variety or maturity stage.
Spinach (English, Raw) and IBS: what to know
Record the spinach type where the label or supplier identifies it. If a packet simply says spinach, do not assume a broad English-spinach range solely from the generic name. When keeping an IBS diary, also note whether the dish contains cream, a prepared sauce or other ingredients alongside the leaves.
Gut-friendly ways to eat spinach (english, raw)
Wash and prepare the English spinach, then measure its raw weight before it goes into soup, an egg dish or another recipe. Share the starting amount across the portions actually eaten. A cooked serving can look smaller in volume while still containing the raw spinach you added, so retain the ingredient weight instead of judging by appearance alone.
Frequently asked questions
Why does this page differ from the baby spinach guide?
They correspond to separately checked Monash entries. English spinach has a written low range up to 500 g; the baby spinach page preserves that entry's different larger-portion results.
Can I use this guide for creamed spinach?
The plain raw leaf is the verified ingredient. A creamed spinach recipe includes other foods and a different finished weight, so assess the complete recipe separately.
Does the 75 g amount have to be weighed after cooking?
No. It is a raw-weight reference. Weigh the prepared raw spinach first and use that starting amount when planning portions of a cooked dish.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Spinach, English, 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.