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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Tiffany Joy Yamut, RN
Tiffany Joy Yamut, RN
Tiffany Joy Yamut is a registered nurse and author of hundreds of health and nutrition articles focused on the ketogenic diet. Her diagnosis of polycystic ovary syndrome (PCOS), along with being overweight and a family history of type 1 and type 2 diabetes, prompted her to find a diet strategy that would allow her to live as healthy as possible. She discovered the keto diet in 2019, which helped her lose 44 pounds and achieve healing. Tiffany directs most of her efforts to studying, applying, and writing about the keto diet to help others. She’s been featured in Perfect Keto, Ketogenic, Kiss My Keto, and other top health and wellness websites. Follow her on Twitter and LinkedIn.
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Evidence based

This article is based on scientific evidence, written and reviewed by experts.

The founders of Ketogenic Buddies are health care professionals. As we grow, we include other qualified subject matter experts as part of our content team.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.