Carbs in Spinach and Keto Spinach Recipe
on Apr 12, 2023
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Is spinach keto-friendly? How many carbs are in spinach? In this article, we will discuss the carb content of spinach, health benefits, and everything you need to know if you are on a keto diet. We’ve also rounded up the best keto-friendly spinach recipes for you to try at home.
When it comes to following a keto diet, knowing the carb content of the food you consume is crucial. Spinach is a leafy green vegetable that has been around for centuries and has gained popularity for its various health benefits.
Is Spinach Keto-Friendly?
Yes, spinach is keto-friendly. It is a low-carb vegetable that is packed with nutrients, making it an excellent addition to a keto diet. It contains fiber, vitamins, and minerals that are beneficial for overall health.
How Many Carbs In Spinach?
One cup of raw spinach contains approximately 1 gram of carbs. This makes spinach an excellent low-carb option for those following a keto diet.
How Many Carbs Are In Frozen Spinach?
Frozen spinach is a convenient option for many people. One cup (190g) of cooked frozen spinach contains around 9 grams of carbs per USDA. It is essential to keep in mind that some frozen spinach products may contain added ingredients that can increase the carb count. Therefore, it is always best to check the label before purchasing.
How Many Net Carbs In Spinach?
Net carbs refer to the total carbs minus the fiber content. There are approximately 0.4 grams of net carbs according to USDA.
| Serving Size | Net Carbs |
| 1 cup (30g) | 0.4 grams |
| 1 bunch (340g) | 4.8 grams |
| 1 package (284g) | 4.0 grams |
| 100 grams | 1.4 grams |
Is Spinach Low Carb?
Yes, spinach is considered a low-carb vegetable. It is an excellent option for those following a keto diet because it is low in carbohydrates and high in nutrients.
Health Benefits
Spinach is a nutrient-dense vegetable that provides various health benefits. It is an excellent source of vitamins A, C, and K, as well as iron, calcium, and fiber. These nutrients can help support healthy bones, skin, and immune function. Additionally, spinach contains antioxidants that can help reduce inflammation and lower the risk of chronic diseases.
How To Incorporate Spinach Into Your Keto Diet
There are several ways to incorporate spinach into your keto diet. Here are a few ideas:
- Add raw spinach to salads or sandwiches
- Sautee spinach with garlic and olive oil as a side dish
- Blend spinach into a smoothie with other low-carb ingredients
- Use spinach as a base for a low-carb pizza crust
How To Prepare Spinach
- Rinse spinach leaves under cold water to remove any dirt or debris
- Pat the leaves dry with a clean towel or paper towel
- Remove any tough stems or yellowed leaves
- Cook spinach in a pan with olive oil, garlic, and salt until it wilts.
- Add spinach to soups or stews for a nutrient boost
Spinach Nutrition (Macros)
One cup of raw spinach contains the following:
- Carbs: 1 gram
- Fats: 0.1 gram
- Protein: 0.8 gram
- Calories: 7
Spinach And Weight Loss
Spinach is a low-calorie vegetable that is also nutrient-dense. Including spinach in your diet can help you feel fuller for longer, which may lead to consuming fewer calories overall. Additionally, the fiber content in spinach can help regulate blood sugar levels and support healthy digestion, which may also contribute to weight loss.
FAQ
How Many Carbs In Spinach Wrap?
Spinach wraps are becoming more popular as an alternative to traditional wheat or flour-based wraps. They are made from spinach and other low-carb ingredients such as almond flour or coconut flour. The carb content of a spinach wrap will depend on the specific recipe, but on average, they contain around 5-6 grams of carbohydrates per wrap.
How Many Carbs In Cooked Spinach?
Cooked spinach contains higher carbs than raw spinach. One cup of cooked spinach has about 6.7 grams of carbohydrates per USDA. This is because cooking spinach reduces its volume and removes some of the water content, making it more concentrated.
How Many Carbs In Baby Spinach?
Baby spinach is a younger version of regular spinach, and it is often used in salads or as a garnish. Baby spinach contains slightly fewer carbs than mature spinach. According to USDA, 100 grams of raw baby spinach contains 2.4 grams of carbohydrates.
Best Keto Spinach Recipes
Keto Creamed Spinach
This easy-to-make side dish of Keto Creamed Spinach is loaded with potassium and can be served as a standalone dish or alongside a grilled steak. It only contains 2g of net carbs and perfect for a keto-friendly meal.
- Net Carbs: 2 g
- Total Carbs: 5 g
- Calories: 307
- Fat: 28 g
- Protein: 10 g
Keto Spinach Artichoke Dip
Enjoy this classic dip baked with the bold flavors of artichokes, spinach and blend of cheeses. This popular appetizer is easy to make and sure to be a huge hit at your next get-together!
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 270
- Fat: 23 g
- Protein: 10 g
Keto Spinach Casserole
This popular appetizer features the bold flavors of artichokes, spinach, and a blend of cheeses. Baked to perfection, this classic dip is sure to be a huge hit at any gathering.
- Net Carbs: 3 g
- Total Carbs: 7 g
- Calories: 374
- Fat: 17 g
- Protein: 20 g
Keto Sauteed Spinach
This keto-friendly Sautéed Spinach recipe is incredibly fast, easy, and healthy, and can be used in various ways. Made with only 5 ingredients, it takes less than 10 minutes to prepare.
- Net Carbs: 1.9 g
- Total Carbs: 4.3 g
- Calories: 58
- Fat: 4.4 g
- Protein: 2.4 g
Keto Spinach Soup
This vibrant spinach soup is blended with tender celery and shallots, and finished with a richness of creme fraiche. It makes for a great warming lunch option or light dinner when paired with a slice of keto bread.
- Net Carbs: 3.7 g
- Total Carbs: 4.8 g
- Calories: 74
- Fat: 5.8 g
- Protein: 1.7 g
Crustless Keto Spinach Pie
This cheesy and flavorful crustless spinach pie is perfect for breakfast or dinner, providing a satisfying and veggie-packed meal.
- Net Carbs: 5 g
- Total Carbs: 6 g
- Calories: 452
- Fat: 40 g
- Protein: 18 g
Keto Spinach Salad
This delicious Keto Spinach Salad is packed with tasty bacon bits, hard-boiled eggs, red onions, and fresh mushrooms. It is then mixed with a sweet and sour creamy dressing. So delicious!
- Net Carbs: 3.9 g
- Total Carbs: 5.6 g
- Calories: 450
- Fat: 41.5 g
- Protein: 14.1 g
Keto Spinach Balls
These crispy little balls are a tasty gluten-free appetizer or healthy snack, packed with flavor and goodness. Ready in just 30 minutes, they contain only 0.6g of net carbs.
- Net Carbs: 0.6 g
- Total Carbs: 1.2 g
- Calories: 44
- Fat: 3.3 g
- Protein: 2.9 g
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Keto Creamed Spinach Recipe
Ingredients
- 1 pound fresh spinach
- 1/4 cup heavy cream
- 2 cloves garlic, minced
- 2 tablespoons butter, unsalted
- salt and pepper, to taste
Instructions
- Wash the spinach and remove any tough stems.
- In a large saucepan, melt the butter over medium heat.
- Add the garlic and cook for 30 seconds, stirring constantly.
- Add the spinach to the pan and stir until it wilts.
- Add the heavy cream, salt, and pepper, and stir until the spinach is coated.
- Cook for an additional 2-3 minutes, stirring occasionally, until the cream has thickened. Serve hot and enjoy!
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
