Is Spinach Keto?

is spinach keto

Spinach is a truly versatile vegetable. It can be used to make soups, salads, frittatas, and omelettes. Plus, spinach is a good source of vitamin C, iron, and potassium. In this article, find out whether spinach can help keep you in ketosis.

Is Spinach Keto-Friendly?

The good news is that spinach is a keto-friendly food. Being low in carbohydrates, spinach can be incorporated into meals of those who are trying to control their blood sugar levels and lose weight healthily.

Carbs in Spinach

1 cup of cooked spinach provides 1.09 grams of total carbs and 0.39 grams of net carbs(1). You can see that it’s nearly carb-free — even 2 servings won’t interfere with nutritional ketosis.

Fats in Spinach

1 cup of cooked spinach provides 0.12 grams of fat(2). This may seem like a good thing with low-fat diets, but you need fat on keto for energy and hormone support. That said, make sure to eat spinach with other high-fat foods like cheese, eggs, and meat.

Protein in Spinach

1 cup of cooked spinach provides 0.86 grams of protein(3). Protein is crucial on keto as it maintains muscle mass, promotes satiety, and boosts weight loss. But since spinach isn’t a great protein source, you can still fulfill your protein needs by eating spinach with other protein-containing foods.

Calories in Spinach

1 cup of cooked spinach has only 7 calories(4). While it’s high in nutrients, it’s low in calories. Overall, spinach is a wonderful choice for increasing your fitness level and weight maintenance.


We often hear that spinach is good for us, and in the context of a ketogenic diet, that’s true. Include spinach as part of a well-formulated keto diet, especially if you personally like eating greens. Spinach is low-carb, low-calorie, and nutrient-rich — three qualities that can improve your weight on this new lifestyle.

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