How many carbs are in spinach?
One cup of raw spinach (30g) has about 1.1g of carbohydrate and 0.4g of net carbs. Spinach is so low in carbs that even a large salad base barely registers.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup raw (30g) | 1.1g | 0.7g | 0.4g |
| 1 bunch (340g) | 12.3g | 7.5g | 4.9g |
| 1 leaf (10g) | 0.4g | 0.2g | 0.1g |
| 100 grams | 3.6g | 2.2g | 1.4g |
Net carbs
One cup of raw spinach (30g) has about 0.4g of net carbs, total carbs (1.1g) minus fiber (0.7g). A full bunch of raw spinach (340g) has about 4.9g of total carbs and 4.9g net, though you would rarely eat a whole bunch raw. See the net carbs guide for how to apply net carbs in your counting.
For diabetes
Spinach has so few carbs that it does not need to be counted for most meal plans. One cup raw contributes about 1.1g of total carbs, far below any standard carb-choice threshold. Even a large salad base of two or three cups is under 4g of carbs. Cooked spinach is denser, so watch the volume. See the diabetes carb-counting guide for how to handle free vegetables.
Keto and low carb
Spinach is one of the most keto-compatible foods you can eat. A large salad with three cups of raw spinach contributes about 1.3g of net carbs, effectively free on any keto budget. Cooked spinach is more concentrated, so a half-cup cooked is roughly equivalent to two cups raw.
Good to know
Cooking spinach collapses it dramatically. A full 10-oz package of raw spinach (284g) yields about one cup cooked. That cup cooked has 10.3g of total carbs, versus 1.1g for a cup raw, because you are eating a far larger mass of spinach. The per-gram carb content does not change, but the amount you actually consume does. When spinach is an ingredient in pasta, soup, or a casserole, the other ingredients carry most of the carb load.
Full nutrition (per 100g)
- Calories: 23.0 kcal
- Carbohydrate: 3.63g
- Fiber: 2.2g
- Sugars: 0.42g
- Protein: 2.86g
- Fat: 0.39g
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Get the appFrequently asked questions
How many carbs are in spinach?
One cup of raw spinach (30g) has about 1.1g of carbs. A full bunch (340g) has about 12.3g.
How many net carbs are in spinach?
One cup raw has about 0.4g of net carbs, subtracting 0.7g of fiber from 1.1g of total carbs.
Is spinach keto?
Yes. Three cups of raw spinach have about 1.3g of net carbs, making it effectively free on keto.
Does cooked spinach have more carbs than raw?
Per gram, no. But a cup of cooked spinach packs in far more spinach than a cup raw, so the carb count per cup is much higher when cooked.
Is spinach good for diabetics?
Yes. One cup raw has only 1.1g of carbs. Most care teams treat it as a free food. Large cooked portions are worth a quick count due to the volume compression.