Does Spinach Have Carbs? Nutritional Facts Revealed

Yes, spinach contains carbohydrates—but in very small amounts. One cup (30g) of raw spinach has just 1.1g total carbs and 0.4g net carbs (total carbs minus fiber), making it an excellent choice for low-carb, keto, and diabetic diets.

The Real Carb Count in Spinach: Beyond the Simple Answer

When you're tracking carbohydrates for health or dietary goals, understanding the precise nutritional profile of foods like spinach is essential. While the short answer is yes, spinach contains carbs, the reality is more nuanced and actually makes spinach a superstar for low-carb eating.

Spinach Carb Breakdown: Raw vs. Cooked

The carbohydrate content in spinach changes based on preparation method. Here's the science-backed comparison from USDA FoodData Central:

Preparation	Per 100g	Per 1 Cup (30g raw / 180g cooked)	Fiber	Net Carbs
Raw spinach	3.6g total carbs	1.1g total carbs	2.2g	0.4g
Cooked spinach	3.6g total carbs	6.5g total carbs	2.4g	4.1g

Notice the apparent paradox: cooked spinach shows higher carb counts per cup. This isn't because cooking adds carbs—it's because cooking reduces spinach's volume dramatically. One cup of cooked spinach contains the equivalent of 6 cups of raw spinach, concentrating all nutrients including carbohydrates.

Why Spinach's Carb Profile Matters for Your Diet

For context, most nutritionists consider foods with less than 5g net carbs per serving as "low-carb friendly." Spinach delivers just 0.4g net carbs per raw cup, placing it among the lowest-carb vegetables available. This makes it exceptionally valuable for:

• Keto dieters needing to stay under 20-50g net carbs daily
• Diabetics managing blood sugar through carbohydrate control
• Weight management plans focusing on nutrient-dense, low-calorie foods

The fiber in spinach (2.2g per 100g) further enhances its nutritional value by slowing glucose absorption and supporting gut health—critical factors often overlooked in simple "carb counting."

Spinach vs. Other Leafy Greens: The Carb Comparison

How does spinach stack up against similar vegetables? This comparison from NIH's National Library of Medicine shows why spinach stands out:

Vegetable	Net Carbs per 100g	Glycemic Load per 100g	Best For
Spinach	1.4g	1	Keto, diabetes management
Kale	5.2g	3	General health, vitamin density
Romaine lettuce	2.2g	1	Salads, moderate low-carb
Arugula	2.1g	1	Flavorful low-carb option

Spinach's exceptionally low glycemic load (GL=1 per 100g) means it has virtually no impact on blood sugar levels—significantly less than even other leafy greens. This scientific measurement, documented in the NIH's analysis of vegetable glycemic profiles, explains why nutritionists consistently recommend spinach for metabolic health.

Practical Spinach Strategies for Low-Carb Eating

Understanding the numbers is just the beginning. Here's how to leverage spinach's carb profile in real-world eating:

Maximizing Volume, Minimizing Carbs

Because raw spinach wilts to 1/6th its volume when cooked, use these techniques:

• Add 4-6 cups raw spinach to soups/stews at the end of cooking for minimal carb impact
• Blend raw spinach into smoothies (1 cup adds just 0.4g net carbs)
• Create "spinach bases" for dishes instead of higher-carb greens

Avoiding Common Carb Pitfalls

While spinach itself is extremely low-carb, watch for these hidden carb sources:

• Pre-packaged spinach salads with sweet dressings (can add 15g+ carbs)
• Creamed spinach recipes using flour or sugar
• Canned spinach with added ingredients

The Bigger Nutritional Picture

Focusing solely on carbs misses spinach's comprehensive nutritional value. Per 100g, spinach provides:

• 122% of your daily vitamin K
• 47% of vitamin A
• 15% of magnesium
• Significant folate and iron

This nutrient density explains why the USDA FoodData Central consistently ranks spinach among the most nutritionally efficient vegetables per calorie and carb unit. The minimal carbohydrate content delivers maximum nutritional payoff—a rare combination in plant foods.

Debunking Common Spinach Myths

Several misconceptions persist about spinach and carbohydrates:

Myth: "Cooked spinach has more carbs than raw"

Reality: The carb content per 100g remains identical. The difference comes from concentration—cooked spinach is denser, so a cup contains more actual spinach.

Myth: "Spinach affects blood sugar"

Reality: With a glycemic load of just 1 per 100g (compared to 7 for carrots), spinach has negligible blood sugar impact according to clinical studies in the Journal of Nutrition and Metabolism.

When Spinach Might Not Fit Your Carb Goals

While exceptionally low-carb, certain situations require attention:

• Extreme therapeutic keto (under 10g net carbs): Track even spinach's minimal carbs
• Specific medication interactions: Blood thinners may require consistent vitamin K intake
• Raw consumption limits: Oxalates in raw spinach may concern some kidney health cases

For most people following standard low-carb protocols (20-50g net carbs), spinach's contribution is so minimal it often doesn't require tracking—unlike higher-carb vegetables like carrots or onions.

Your Spinach Carb Questions, Answered

Based on common search patterns and nutritional counseling experience, here are the most frequent questions about spinach and carbohydrates:

How many carbs are in a cup of spinach?

One cup (30g) of raw spinach contains 1.1g total carbs and 0.4g net carbs. The same volume of cooked spinach contains about 6.5g total carbs (4.1g net) because cooking reduces volume, concentrating the nutrients.

Is spinach keto-friendly?

Yes, spinach is exceptionally keto-friendly with just 0.4g net carbs per raw cup. Most keto dieters can consume several cups daily without impacting ketosis, making it one of the most versatile vegetables for strict low-carb diets.

Does cooking spinach increase carbs?

Cooking doesn't increase the carb content per 100g, but it concentrates the nutrients by reducing volume. One cup of cooked spinach contains the equivalent of 6 raw cups, so it shows higher carb counts per serving despite identical nutritional density.

How does spinach compare to lettuce for low-carb diets?

Spinach has slightly fewer net carbs than most lettuces (1.4g vs 2.0g per 100g) and significantly more nutrients. Both are excellent low-carb options, but spinach provides superior vitamin and mineral density per carb unit.