Is Cooked Spinach (from Fresh) Keto Friendly?
Answer: Yes, cooked spinach is keto-friendly. It's low in carbs (about 3g net carbs per 100g) and high in fiber. Spinach is nutrient-dense, providing vitamins and minerals while fitting well within keto macros. It's an excellent vegetable choice for keto diets.
Cooked spinach is a nutrient-dense leafy green vegetable that can be an excellent addition to a ketogenic diet. Here's a detailed analysis:
-
Overview: Spinach is a low-calorie, high-fiber vegetable that becomes more concentrated when cooked.
-
Macronutrient profile: Per cup (185g), cooked spinach contains 74 calories, 6.81g carbohydrates, 5.33g protein, and 4.16g fat. The fat profile is well-balanced with 0.767g saturated, 1.274g polyunsaturated, and 1.756g monounsaturated fats.
-
Net carbs: With 6.81g total carbs and 4.3g fiber, the net carb content is only 2.51g per cup, making it very keto-friendly.
-
Keto compatibility: Cooked spinach fits excellently into a ketogenic diet due to its low net carb content and moderate fat and protein levels.
-
Benefits: It provides fiber for digestive health, protein for muscle maintenance, and healthy fats to support ketosis.
-
Considerations: While low in net carbs, the serving size should still be monitored to maintain strict ketosis.
-
Serving suggestion: A 1-cup serving can be easily incorporated into keto meals as a side dish or in recipes like creamed spinach.
-
Additional benefits: Spinach is rich in vitamins A, C, K, and folate, as well as minerals like iron and calcium. It also contains antioxidants that support overall health.
In conclusion, cooked spinach is a highly nutritious, keto-friendly food that can provide essential nutrients while keeping carb intake low. Its versatility in cooking and nutrient density make it an valuable addition to a well-formulated ketogenic diet.
