How many carbs are in 1 cup of spinach leaves?

January 10, 2026 •

4 min read

According to the USDA, a single cup of raw spinach contains only about 1.09 grams of total carbohydrates. This versatile leafy green is a powerhouse of nutrients and incredibly low in carbs, making it a favorite for many health-conscious individuals and those on low-carb diets.

Quick Summary

This nutritional breakdown explains the carbohydrate content in a single cup of spinach leaves, detailing the difference between raw and cooked versions, fiber content, and how to calculate net carbs. The guide also examines the health benefits of spinach and its role in a low-carb diet.

Key Points

Raw vs. Cooked Carbs: 1 cup of raw spinach contains about 1.1g total carbs, while 1 cup of cooked spinach has approximately 6.8g, due to water loss and concentration.
Low Net Carb Count: The majority of carbohydrates in spinach are from fiber, resulting in very low net carbs, making it ideal for low-carb diets like keto.
Nutrient-Dense: Spinach is packed with essential vitamins and minerals, including Vitamin K, Vitamin A, iron, and magnesium, regardless of its preparation.
Enhanced Mineral Absorption: Cooking spinach helps break down oxalates, improving the body's absorption of minerals like calcium and iron.
Versatile Ingredient: Spinach can be easily added to salads, smoothies, eggs, and cooked dishes, offering a flexible way to boost your nutrient intake.

Understanding the Carbohydrate Content of Spinach

Spinach is celebrated for its dense nutrient profile and minimal carbohydrate count. The exact number of carbohydrates in 1 cup of spinach leaves varies depending on whether it's raw or cooked, due to the difference in volume and weight. A cup of raw spinach is much lighter and less condensed than a cup of cooked spinach, which significantly impacts its nutritional values per volume measurement.

Raw vs. Cooked Spinach: A Carbohydrate Comparison

When considering how many carbs are in 1 cup of spinach leaves, the preparation method is a critical factor. Raw spinach is light and airy, so a standard 1-cup serving contains a relatively small amount of actual vegetable mass. Cooking spinach, however, causes it to wilt and compress, meaning a 1-cup serving of cooked spinach contains a much larger quantity of the vegetable by weight. This concentration effect explains the disparity in carb count.

Raw Spinach

For 1 cup of raw, fresh spinach leaves:

Total Carbohydrates: Approximately 1.1 grams.
Dietary Fiber: About 0.7 grams.
Net Carbs: Roughly 0.4 grams (Total Carbs - Fiber).

Cooked Spinach

For 1 cup of cooked, drained spinach:

Total Carbohydrates: Approximately 6.8 grams.
Dietary Fiber: About 4.3 grams.
Net Carbs: Roughly 2.5 grams (Total Carbs - Fiber).

How Cooking Affects Nutrient Concentration

Cooking spinach removes a significant amount of its water content, concentrating its vitamins, minerals, and yes, carbohydrates. While the total number of nutrients in a given weight of spinach remains the same, the values per cup change dramatically. This is why a cup of cooked spinach appears to have more carbs, fiber, and calories than a cup of raw spinach; it's simply a more concentrated serving.

The Role of Fiber and Net Carbs

The fiber in spinach is a type of carbohydrate that the body cannot digest. It passes through your system, aiding digestion and promoting satiety without raising blood sugar levels. This is why many people on low-carb diets, such as the ketogenic diet, focus on "net carbs," which are calculated by subtracting the fiber content from the total carbohydrates. Given its high fiber-to-carb ratio, spinach is an ideal vegetable for low-carb lifestyles.

Nutrient Profile of Spinach Beyond Carbs

Beyond its low carbohydrate count, spinach is a nutritional superstar. It is packed with an array of vitamins and minerals essential for good health. These include:

Vitamin K: Critical for blood clotting and bone health.
Vitamin A: Important for vision, immune function, and cellular communication.
Iron: A key component of hemoglobin, which carries oxygen in the blood.
Magnesium: Involved in hundreds of biochemical reactions in the body.
Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
Antioxidants: Spinach contains powerful antioxidants like lutein and zeaxanthin, which protect against cellular damage.

Maximizing the Benefits of Spinach in Your Diet

Spinach is an incredibly versatile vegetable that can be incorporated into nearly any meal. Its mild flavor makes it easy to add without overwhelming other ingredients. Here are a few ways to include more spinach in your diet:

In Salads: Use fresh, raw spinach as a base for your salads instead of lettuce for a nutrient boost.
Sautéed: Quickly sauté spinach with garlic and olive oil for a simple, flavorful side dish.
In Smoothies: Blend a handful of raw spinach into your morning smoothie. The taste is easily masked by fruits, and it's a great way to sneak in extra nutrients.
Added to Eggs: Stir some chopped spinach into scrambled eggs or an omelet for a nutritious breakfast.
In Soups and Stews: Add spinach towards the end of cooking soups, stews, or pasta sauces to wilt it and incorporate its nutrients.

Comparison of Raw vs. Cooked Spinach (1 Cup Serving)


Nutrient	1 Cup Raw Spinach (approx. 30g)	1 Cup Cooked Spinach (approx. 180g)
Total Carbohydrates	1.1 g	6.8 g
Dietary Fiber	0.7 g	4.3 g
Net Carbs	0.4 g	2.5 g
Calories	6.9 kcal	41.4 kcal
Protein	0.86 g	5.35 g
Vitamin K	145 mcg	888 mcg
Iron	0.81 mg	6.43 mg

How Cooking Methods Impact Bioavailability

It's important to note that while cooking concentrates some nutrients, it can also reduce the levels of others. Water-soluble vitamins like Vitamin C and folate can be diminished by boiling. On the other hand, cooking breaks down oxalates in spinach, which can improve the absorption of certain minerals like calcium and iron. For optimal nutrition, a mix of both raw and cooked spinach is recommended.

Conclusion: A Low-Carb Nutrient Powerhouse

Ultimately, whether you consume 1 cup of raw or cooked spinach leaves, you are choosing a highly nutritious and low-carb food. The difference in carbohydrate count between the two states is a function of density, not composition. With only about 1.1 grams of total carbs in a cup of raw spinach and 6.8 grams in a cup of cooked, this leafy green remains an excellent choice for managing carbohydrate intake while reaping significant health benefits. The high fiber content ensures the net carb count is even lower, making it a staple for anyone following a keto or low-carb diet. Its versatility in various recipes further cements its status as a foundational element of a healthy diet.

Frequently Asked Questions

Net carbs in spinach are calculated by subtracting its dietary fiber from its total carbohydrates. For 1 cup of raw spinach, the net carbs are only about 0.4g (1.1g total carbs - 0.7g fiber). For 1 cup of cooked spinach, the net carbs are around 2.5g (6.8g total carbs - 4.3g fiber).

Yes, spinach is an excellent choice for a low-carb diet. Its minimal carbohydrate content and high fiber make it a filling and nutrient-dense option that won't cause significant blood sugar spikes, especially when consumed raw.

Cooking spinach does not add carbs, but it does concentrate them. Because spinach wilts significantly when cooked, a 1-cup serving of cooked spinach is heavier and more dense than a 1-cup serving of raw spinach, resulting in a higher carb count for that specific volume.

Per 1-cup serving, cooked spinach has more carbs than raw spinach. This is simply because you can fit more of the vegetable's mass into a cup after it has been cooked down and lost its volume.

You can add spinach to your diet in several ways, including using it as a base for salads, blending it into smoothies, stirring it into soups and stews, or sautéing it with garlic and olive oil as a simple side dish.

Yes, spinach is a good source of fiber. A 1-cup serving of cooked spinach contains over 4 grams of dietary fiber, which is beneficial for digestion and helps you feel full.

Yes, spinach is rich in antioxidants. It contains powerful compounds like lutein and zeaxanthin, which help protect the body's cells from damage caused by free radicals.