Spinach is one of the most nutrient-dense leafy greens on the plate, but its carbohydrate content is surprisingly easy to underestimate — especially when you switch between raw leaves, cooked portions, and frozen servings. This spinach carbs per 100g calculator converts any serving size into exact grams of total carbs, fiber, sugars, and net carbs, so you can track macros with confidence whether you are following a keto, low-carb, diabetic, or balanced eating plan.
Simply enter your portion in grams, ounces, cups, handfuls, or leaves, choose the preparation method, and get an instant breakdown. The calculator uses standard USDA nutrition data and adjusts automatically for water loss during cooking. It is ideal for meal preppers, macro counters, and anyone curious about how spinach fits into their daily carb budget.
🥬 Serving Details
How It Works
This calculator uses the standard nutrition profile for spinach compiled by USDA FoodData Central. The core calculation is simple: first convert your chosen serving size into grams, then multiply by the carb value for the selected preparation form per 100 g. The same multiplication is applied to fiber and sugars. Net carbs are then derived by subtracting fiber from total carbohydrates.
The built-in unit conversions matter because a 'cup' of raw spinach weighs far less than a cup of cooked spinach. Raw leaves are mostly air, so 1 cup raw is roughly 30 g, while 1 cup of cooked, drained spinach is closer to 180–190 g because the leaves wilt and lose water. Using the wrong cup assumption can double or triple your carb estimate, so the calculator includes separate cup options for raw and cooked.
Raw vs Cooked: Why the Difference Matters
Spinach's macronutrient profile changes modestly when cooked, mainly due to water loss and concentration. Per 100 g, raw spinach contains about 3.6 g of carbs, while boiled spinach contains about 4.0 g. That may not sound like much, but a typical cooked spinach serving weighs more because the leaves collapse, meaning a plateful of boiled spinach contributes noticeably more carbs than the same plate would when raw.
| Preparation | Total carbs (per 100 g) | Fiber (per 100 g) | Net carbs |
|---|---|---|---|
| Raw | 3.6 g | 2.2 g | 1.4 g |
| Cooked (boiled, drained) | 4.0 g | 2.4 g | 1.6 g |
| Frozen (heated) | 4.2 g | 2.4 g | 1.8 g |
Values are approximate and rounded from USDA data. Branded frozen products may include sauces or seasonings that add carbs; always check the package label.
Worked Examples
Tips & Best Practices for Carb Tracking
- Weigh spinach raw or cooked consistently. Because cooking removes water, the same weight after cooking is a larger pre-cooking portion.
- Use a food scale for accuracy. Volume estimates like handfuls are useful when dining out but can vary by leaf size and packing pressure.
- Subtract fiber only if you follow net-carb eating, such as keto. For general carb counting and insulin dosing, total carbs is the more common metric.
- Check for added ingredients. Creamed spinach, spinach dip, or sautéed spinach with flour-based seasonings can contain substantial extra carbohydrates.
Frequently Asked Questions
Is spinach actually high in carbs? No. With only about 1.4 g of net carbs per 100 g raw, spinach is one of the lowest-carb vegetables available.
Why does my nutrition app show a different number? Apps may use different database entries, include raw vs cooked variations, or report "carbs by difference" which includes some non-digestible components. USDA is the most reliable baseline.
Can I eat unlimited spinach on keto? In practice, yes for most people, but very large quantities still add carbs and fiber; consider potential oxalate and vitamin K intake if you eat several pounds daily or take blood-thinning medication. This is a nutrient, not just a carb, consideration.
Reference Data and Sources
The numbers in this calculator are based on the raw, boiled, and frozen spinach entries in USDA FoodData Central. They are rounded to one decimal for display, but the calculator uses more precise values internally. Since spinach is about 91% water, its carb density remains low across preparation methods.
For detailed nutrient information, see the USDA FoodData Central database. You can search for "spinach" and choose raw, boiled, or frozen entries.
If you work with packaged spinach, use the nutrition facts label when available; growing conditions, harvest time, and processing can cause small natural variations.