Spinach Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
10–20
reported range
Glycemic load
1
Low GL
This food's glycemic index is 10–20, which is Low GI.
Spinach is one of the best vegetables for blood sugar management. With less than 1 gram of net carbs per cup and a very low GI, it has virtually no effect on glucose levels. It is rich in fiber, magnesium, and antioxidants — nutrients that may support metabolic health. This is general nutrition information, not medical advice; people with diabetes should discuss their diet with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Spinach has a very low glycemic index (~15) and negligible glycemic load — one of the most blood-sugar-friendly vegetables.
One cup of raw spinach provides 145 mcg of vitamin K — over 100% of the daily value.
Spinach is classified as a non-starchy vegetable by the American Diabetes Association, meaning it can be eaten freely.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (30 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
1.1g
Net carbs
0.4g
total carbs minus fiber
Fiber
0.7g
slows the glucose rise
- Sugars
- 0.1g
- Protein
- 0.9g
- Calories
- 7kcal
Notable nutrients
- Vitamin K145 mcg
- Vitamin A (from beta-carotene)2813 IU
- Folate58 mcg
- Vitamin C8.4 mg
- Iron0.8 mg
- Magnesium24 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — negligible blood sugar impact
Spinach is one of the best vegetables for blood sugar management. With less than 1 gram of net carbs per cup and a very low GI, it has virtually no effect on glucose levels. It is rich in fiber, magnesium, and antioxidants — nutrients that may support metabolic health. This is general nutrition information, not medical advice; people with diabetes should discuss their diet with their care team.
Portion guidance
Portion size is not a concern for spinach. Even large servings — several cups raw or a cup cooked — contribute minimal carbs and a negligible glycemic load. It can be eaten freely as a base for meals, added to smoothies, or used as a side dish without tracking.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Cooking (steaming, sautéing, boiling)
Little effectCooking spinach reduces volume dramatically but does not meaningfully change its GI because the carb content remains very low. The glycemic impact stays negligible regardless of cooking method.
Juicing raw spinach
Little effectJuicing spinach removes fiber but the total carb content is so low that the glycemic effect remains negligible. However, whole spinach is preferable for satiety and nutrient retention.
Blending into smoothies
Little effectBlending spinach into smoothies does not raise its GI. The concern with smoothies is other high-GI ingredients (fruit, sweeteners), not the spinach itself.
Pairing tip
Spinach pairs well with nearly any food and can help lower the overall glycemic impact of a meal. Combine it with protein (eggs, chicken, tofu) and healthy fats (olive oil, avocado) for balanced nutrition. A spinach salad with vinegar-based dressing is especially beneficial — the acid slows starch digestion.
Why GI numbers vary
Spinach GI data is sparse because its carb content is so low that GI testing is rarely prioritized. The value of ~15 is an estimate based on its minimal carbohydrate content and high fiber. Some sources list it as 'negligible' or 'essentially zero.' We report a range of 10–20 to reflect this uncertainty, but in practical terms spinach has no meaningful glycemic effect.
Not medical advice. This page is general nutrition information about Spinach. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Spinach has a very low glycemic index, estimated around 15. Because it contains very few carbohydrates — less than 1 gram of net carbs per cup — its GI is essentially negligible. Most sources classify spinach as a 'free food' for blood sugar management. The exact number is rarely tested because the glycemic impact is so minimal.
Yes, spinach is excellent for people with diabetes. It has almost no effect on blood sugar, is rich in fiber and magnesium (which may support insulin sensitivity), and is packed with vitamins A, C, and K. It can be eaten freely in any quantity. This is general nutrition information, not medical advice — individual dietary needs vary.
Cooking spinach does not meaningfully change its GI. While cooking reduces volume and may slightly concentrate carbs per gram, the total carb content per serving remains very low. Whether raw, steamed, sautéed, or boiled, spinach has a negligible glycemic effect. The main difference is nutrient availability — cooking increases absorption of some nutrients like beta-carotene.
Yes. Spinach contains only about 0.4 grams of net carbs per cup raw, making it essentially a free food on any low-carb or keto diet. Even a large cooked portion (1 cup) provides only about 1–2 grams of net carbs. It is one of the most low-carb-friendly vegetables available.
Spinach does not actively lower blood sugar, but its very low carb content means it does not raise it. The magnesium in spinach may support insulin sensitivity over the long term, and the fiber helps slow digestion when eaten as part of a mixed meal. However, no food is a substitute for medical diabetes management.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026