Spinach
Every 100 g of Spinach contains 23 kcal and 2.9 g of protein. Because it has less than 5 g of available carbohydrate per 100 g, the glycemic index does not apply and its direct effect on blood sugar is minimal.
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Spinach is rich in plant iron, folate and vitamin K.
Best preparation methods
Add lemon or another source of vitamin C, which improves the absorption of plant iron.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 23 kcal | 18.4 kcal |
| Protein | 2.9 g | 2.3 g |
| Carbohydrate | 3.6 g | 2.9 g |
| Available carbohydrate | 1.4 g | 1.1 g |
| Fat | 0.4 g | 0.3 g |
| Dietary fibre | 2.2 g | 1.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 23 kcal per 100 g, ranking 5 of 9 in Vegetables (lowest first).
Other foods in this group:
Frequently asked questions
Is Spinach good for weight loss?
Yes. Spinach is very low in calories (23 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Spinach affect blood sugar?
Spinach contains only 1.4 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Spinach?
A typical 80 g portion of Spinach provides about 18 kcal, 2.3 g protein, 2.9 g carbohydrate, 0.3 g fat and 1.8 g fibre.
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.