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It is a leafy green vegetable with dark green leaves; eaten cooked or raw in salads; Southwestern Asian plant widely cultivated for its succulent edible dark green leaves.

Ketometer zero - preferred

Keto scale Spinach

W8MD's Ketometer rating scale zero to 10.

  • Lower the number, better it is on a keto or low carb diet
  • Net carbs is calculated by total carbohydrates minus fiber

Also see carb counter


The three varieties are: Flat or Smooth Leaf which has smooth leaves, Savoy which has curly leaves and Semi-Savoy which has slightly curly leaves.


  • Spinach originated in ancient Persia (Iran)

How consumed?

About three-fourths of the spinach consumed in the U.S. is in the fresh form while the rest is used in making various dishes.

Spinach Tofu Soup
Spinach Tofu Soup

The consumption of spinach in the U.S. has been on the rise over the last several years? (The popularity of this vegetable has increased as a result of the triple-washed, cello-packed spinach and baby spinach.)

Nutritional benefits

Spinach is rich in iron and vitamins A, C and K.

Antioxidant properties

  • Spinach contains phytochemicals (pronounce “fight-o-chemicals”), which help protect themselves from insects and help us as it has anti-oxidant properties.

How supplied?

Spinach is available as fresh, canned or frozen.

Raw or cooked?

  • Spinach can be eaten raw or cooked.
Salmon Spinach Panzanella
Salmon Spinach Panzanella


  • Spinach can contain a lot of grainy dirt particles and, therefore, should be washed thoroughly and gently to avoid tearing the leaves.

Preparation tips

You can prepare spinach as a salad, a hot vegetable, a creamy soup, a soufflé, add it to vegetarian lasagna or combine it with cheese as a stuffing for raviolis. Slightly damp spinach can be steamed or microwaved without adding any additional water.

Production in US

  • United States is the second largest producer of spinach in the world? (China is the largest producer.)
  • In the US, California, Arizona and New Jersey are the top spinach producing states.
A bowl of spinach-artichoke dip at the Applebee's in Fair Lakes, Fairfax County, Virginia
A bowl of spinach-artichoke dip at the Applebee's in Fair Lakes, Fairfax County, Virginia

Nutritional information on Spinach

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NB:Carbohydrate, by difference(total carbs-fiber) is also called net carbs


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