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How many carbs are there in spinach?

The carb content in spinach is a crucial factor to consider when following a low-carb diet. Spinach is not only low in carbs but also packed with essential nutrients. By understanding the carb content in spinach, individuals can make informed dietary choices that align with their health goals. In this blog, we will delve into the specifics of how many carbs are present in spinach, including the different forms such as sugar and fiber.

Knowing the carb content in spinach opens up a world of possibilities for creating delicious and nutritious low-carb meals. Whether you are looking to boost your vegetable intake or maintain stable blood sugar levels, spinach can be a versatile ingredient in your culinary repertoire.

Nutritional Profile of Spinach

3.5 ounces (100 grams) of raw spinach contains:






2.9 grams


3.6 grams


0.4 grams


2.2 grams


0.4 grams


Carb Content in Spinach

  • When it comes to the carb content in spinach, this leafy green vegetable is a great option for those following a low-carb diet. In a 100-gram serving of cooked spinach, there are only 3.6 grams of carbohydrates. The carbs in spinach mainly come from fiber, making it a nutrient-dense choice for maintaining a healthy diet.

  • Spinach contains about 2.2 grams of fiber per 100-gram serving, which not only aids in digestion but also helps in keeping you full and satisfied. This fiber content contributes to the total carb count but is considered a beneficial form of carbohydrates.

  • In addition to fiber, spinach also contains a small amount of sugar, approximately 0.4 grams per 100 grams. This natural sugar content is minimal and should not be a concern for those watching their carb intake.

Overall, incorporating spinach into your meals can be a strategic way to boost your nutrient intake while keeping your carb consumption in check. Whether you enjoy it raw in salads or cooked in various dishes, spinach offers a versatile and carb-friendly option for maintaining a balanced diet.

How to Incorporate Spinach into a Low-Carb Diet

When aiming to maintain a low-carb diet, spinach can be a versatile and nutritious addition. Here are some creative ideas on how to include spinach in your meals while keeping your carb intake in check:

  1. Salads: Start your day with a refreshing spinach salad. Combine fresh spinach leaves with cherry tomatoes, cucumbers, and a sprinkle of feta cheese. Add some grilled chicken or tofu for a protein boost.

  2. Smoothies: For a quick and nutritious snack, blend spinach leaves into your favorite smoothie recipe. You won't even taste the spinach, but you'll benefit from its vitamins and minerals.

  3. Stir-fries: Add spinach towards the end of preparing your favorite stir-fry dish. Its vibrant color and flavor will enhance your meal while providing essential nutrients.

  4. Egg Dishes: Incorporate spinach into omelets, frittatas, or scrambled eggs. The combination of eggs and spinach creates a satisfying and low-carb meal option.

  5. Spinach Wraps: Replace high-carb tortillas with large spinach leaves for a carb-conscious wrap. Fill them with lean protein, avocado, and some crunchy vegetables for a light and nutritious meal.

    By adding spinach to your low-carb diet in various ways, you can enjoy its health benefits without compromising your dietary goals. Experiment with these suggestions to discover exciting new ways to savor this nutrient-packed green vegetable.

Carb Watch: Spinach Edition

Understanding the carb content of spinach is crucial for those aiming to maintain a healthy diet. Spinach, known for its nutrient richness, is relatively low in carbs, making it a favorable choice for individuals following a carb-conscious eating plan. With only a minimal amount of carbohydrates, spinach offers a versatile and nutritious addition to various dishes.

Moreover, incorporating spinach into your meals can contribute to a well-rounded, balanced diet thanks to its abundance of essential vitamins and minerals. By including spinach in your low-carb diet, you can boost your nutrient intake without significantly increasing your carbohydrate consumption. Whether added to salads, smoothies, omelets, or stir-fries, spinach offers a simple way to enhance the nutritional value of your meals while keeping your carb intake in check.

In essence, the carb content of spinach aligns well with the goals of a healthy diet, offering a nutrient-dense option that supports overall wellness. So, next time you plan your meals, remember to include this vibrant green vegetable for a tasty and nutritious boost.


  1. Is spinach a low-carb food?

    Yes, spinach is considered a low-carb food due to its minimal carbohydrate content.

  2. Can I include spinach in a low-carb diet?

    Absolutely! Spinach is a great option for those on a low-carb diet as it is low in carbs and full of nutrients.

  3. Are the carbs in spinach healthy?

    Yes, the carbs in spinach are healthy as they come from natural sources and are accompanied by fiber and other essential nutrients.

  4. How can I prepare spinach to ensure the carb content remains low?

    To keep the carb count low, opt for raw or lightly cooked spinach and avoid adding high-carb ingredients like sauces or dressings.