Diet Ratings
Extremely low net carbs (1g per cup raw), nutrient-dense leafy green. Ideal for keto with virtually no carb impact.
Whole plant food, leafy green rich in iron, calcium, and antioxidants. Fully compliant with all vegan standards.
Leafy green vegetable with excellent micronutrient profile. Unprocessed, available to hunter-gatherers. Oxalates present but not problematic in normal consumption.
Leafy green vegetable central to Mediterranean cuisine. Excellent source of iron, folate, and antioxidants. Staple in traditional Mediterranean salads and dishes.
Leafy green vegetable derived from plants. Contains oxalates and plant anti-nutrients. Fundamentally incompatible with carnivore diet.
Whole, unprocessed leafy green vegetable. Fully compliant with Whole30 program requirements.
Spinach is low in FODMAPs across standard serving sizes. Monash University confirms spinach as suitable for low-FODMAP diet at typical portions (1 cup raw or cooked).
Leafy green vegetable with exceptional potassium, magnesium, and calcium content. Low sodium when fresh or frozen without added salt. Excellent DASH foundation food.
Leafy green with negligible carb impact, excellent micronutrient profile, anti-inflammatory polyphenols. Foundational Zone vegetable with virtually no portioning constraints.
Leafy green packed with lutein, zeaxanthin, and vitamins K, A, C. High in polyphenols and antioxidants that reduce inflammatory markers. Excellent omega-3 to omega-6 ratio.
Exceptional nutrient density with high fiber (0.7g per cup raw), moderate protein (0.9g per cup raw), very low sugar, and low fat. Rich in micronutrients and bioavailable iron. Easy to digest and incorporate into meals. Ideal GLP-1 vegetable.
Controversy Index
Score range: 2–10/10. Higher controversy = more disagreement between diets.