Spinach is a leafy green vegetable that is extremely low in carbohydrates and rich in vitamins,
minerals, and fiber. It is an excellent choice for low-carb, keto, and diabetic-friendly eating.
Spinach can be eaten raw or cooked and works well in salads, sautés, soups, and casseroles.

Quick Carb Snapshot

• Carbs (per 100 g): ~4 g total, ~1–2 g net
• Carbs (standard portion): ~1 g net per cup raw; ~2–3 g net cooked
• Glycemic Index: Very low
• Similar Low-Carb Options: Kale, Swiss chard, arugula
• Blood Sugar Impact: Lower
• Keto-Friendly? Yes

Key Traits

• Texture: Tender raw; soft when cooked
• Flavor: Mild, earthy
• Carb Impact: Very low
• GI / GL Notes: Negligible impact
• Common Uses: Salads, sautés, smoothies, casseroles

Best For

• Low-carb vegetable base
• Keto meal prep
• Adding nutrients without carbs

Avoid For

• Oxalate-sensitive diets (large amounts)
• Overcooking (becomes watery)
• Unwashed fresh spinach

Why Choose Spinach for Low-Carb Eating

Texture & Structure

• Adds volume without starch
• Wilts down significantly when cooked
• Works as a base instead of grains

Flavor & Nutrition

• High micronutrient density
• Very low calories and carbs
• Pairs well with fats and proteins

Storage & Shelf Life

Pantry

Not pantry-stable; refrigerate.

Cooked

Fresh spinach keeps 3–5 days refrigerated; cooked spinach keeps 3–4 days.

Signs It Has Gone Bad

• Slimy leaves
• Strong odor
• Yellowing

Allergy & Dietary Flags

• Gluten-Free: Yes
• Nuts: No
• Nightshade: No
• Vegan / Vegetarian: Yes

Related Ingredients

Often compared to kale and Swiss chard, spinach is a
foundational low-carb leafy green.