Spinach
Low GI
GL 0.1 per piece (10 g) · GL 1 per 100 g
- Extremely low glycemic load and index
- Contains oxalates which may inhibit mineral absorption in some individuals
Spinach has a glycemic index of 15 (Low). One piece (10 g) adds a glycemic load of 0.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #168462 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Spinach
- Baby spinachGI 15 · GL 1 per 100 g baby
- Baby spinach with crushed walnuts and balsamic vinegarGI 10 · GL 1 per 100 g salad with toasted walnuts and balsamic glaze free vinegar
- GI 15 · GL 1 per 100 g boiled
Cooked spinach - Fried spinachGI 15 · GL 1 per 100 g fried
- GI 15 · GL 1 per 100 g frozen
Frozen spinach - Leafy greensGI 15 · GL 1 per 100 g potassium rich
- GI 15 · GL 1 per 100 g cooked
Sautéed Spinach
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Spinach is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 leaf | 10 g | 0.1 |
| 1 cup | 30 g | 0.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 23 kcal |
| Carbohydrates | 3.6 g |
| Sugars (Total) | 0.4 g |
| Natural | 0.4 g |
| Added | 0 g |
| Fiber | 2.2 g |
| Soluble | 0.7 g |
| Insoluble | 1.5 g |
| Protein | 2.9 g |
| Fat | 0.4 g |
| Saturated | 0.06 g |
| Unsaturated | 0.34 g |
| Sodium | 79 mg |
Processing Level
Why this score?
- Extremely low glycemic load and index
- Rich in essential micronutrients and antioxidants
- Contains oxalates which may inhibit mineral absorption in some individuals
- Low caloric density may require larger portions for satiety
Allergens
No EU-14 allergen listed
Recipes with Spinach
-
Bibimbap Bowl with Cauliflower Rice and Gochujang Egg 35 min · 11 ingredients · medium -
Cottage Cheese Scrambled Eggs with Spinach 12 min · 8 ingredients · medium -
Low-Glycemic Spinach and Cottage Cheese Egg Muffins 40 min · 9 ingredients · easy -
Low-Glycemic Green Power Smoothie 5 min · 4 ingredients · easy -
Jamaican Seafood Curry 270 min · 19 ingredients · medium -
Low-Glycemic Poached Eggs with Garlic Spinach on Almond Flour Rounds 25 min · 13 ingredients · medium -
Mediterranean Black Lentil Salad with Feta and Fresh Herbs 40 min · 9 ingredients · easy -
Mediterranean Chickpea and Vegetable Bowl with Lemon-Herb Dressing 80 min · 14 ingredients · easy -
Miso-Glazed Salmon with Sesame Spinach and Brown Rice 30 min · 10 ingredients · medium -
One-Pot Creamy Garlic Chicken & Brown Rice 45 min · 11 ingredients · medium -
Shakshuka with Feta and Spinach 26 min · 14 ingredients · medium -
Smoked Haddock with Lemon-Dill Puy Lentils 35 min · 10 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Spinach?
Spinach has a glycemic index of 15 (Low). One piece (10 g) has a glycemic load of 0.1; per 100 g the glycemic load is 1.
Is Spinach good for people with insulin resistance?
Spinach has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Spinach has the lowest glycemic load?
Spinach has the lowest glycemic load of all forms of Spinach in this database (1 per 100 g).
Check Spinach in the Logi app, with your portion.
