Is Spinach keto?
Keto-friendly 0.8 g net carbs per two cups raw (60 g) — 4% of a 20 g keto day.
Short answer: Yes. Two cups raw (60 g) of spinach: 0.8 g net carbs — 4% of a strict 20 g keto day — with 0.2 g fat and 1.7 g protein.
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Spinach is extremely low in net carbs and rich in folate and magnesium. It is also one of the highest-oxalate foods, which matters if you have had calcium-oxalate kidney stones.
How spinach fits a keto carb budget
On a 20 g day you could eat about 25 servings before reaching the limit — in practice spinach will never be what pushes you over.
Worked example. 60 g of spinach = 2.2 g total carbs − 1.3 g fibre = 0.8 g net carbs, 0.2 g fat, 1.7 g protein and 14 kcal.
Buying a packaged or flavoured spinach product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per two cups raw (60 g) |
|---|---|---|
| Calories | 23 kcal | 14 kcal |
| Fat | 0.4 g | 0.2 g |
| Protein | 2.9 g | 1.7 g |
| Total carbohydrate | 3.6 g | 2.2 g |
| Fibre | 2.2 g | 1.3 g |
| Net carbs | 1.4 g | 0.8 g |
Where the energy comes from:
High in oxalate. Spinach is one of the higher-oxalate foods. If you have had kidney stones, rotate it with lower-oxalate options — see high-oxalate foods on keto.
How to eat spinach on keto
- Rotate with other leafy greens rather than eating large amounts daily.
- Cooking with dairy pairs its oxalate with calcium.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Kale (one cup chopped) | 0.1 g | 0.7 g |
| Lettuce (romaine) (two cups shredded) | 1.1 g | 0 g |
Keto recipes with spinach
- Keto Egg Muffins with Spinach and Cheddar
- Creamy Mushroom Chicken Thighs
- Keto Creamed Spinach
- Crustless Bacon and Spinach Quiche
Compared with other vegetables
Spinach ranks #3 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
| Radishes | 1.8 g | 2.1 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in spinach?
Spinach has about 1.4 g of net carbs per 100 g (3.6 g total carbohydrate minus 2.2 g fibre), and about 0.8 g per two cups raw (60 g).
Can you eat spinach on keto?
Yes. A typical serving uses 4% of a strict 20 g net-carb day.
Is spinach high in oxalate?
Yes, spinach is considered a high-oxalate food. Most people do not need to avoid it, but people prone to calcium-oxalate kidney stones should limit it and rotate with lower-oxalate foods.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.