Spinach souffle & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 3.2 per 100g.
✅ Nutrition data verified · GL 3.2/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Impact
The Numbers at a Glance
What to Watch For
⚠️ High Saturated Fat
Spinach souffle contains 8.3g of saturated fat per serving — above the 5g threshold recommended by the ADA and AHA. High saturated fat intake is associated with increased cardiovascular risk, which is the leading cause of death in people with diabetes. While this food may have a manageable glycemic load, consider it an occasional choice rather than a daily staple.
ADA Cardiovascular Disease and Risk Management (2024). Diabetes Care, 47(Suppl 1). · AHA Dietary Guidelines.
⚠️ High Sodium
Spinach souffle provides 770mg of sodium per serving — significant relative to the ADA's daily recommendation of <2,300mg. High sodium intake can raise blood pressure, compounding cardiovascular risk in diabetes. If you eat this food, balance it with lower-sodium choices throughout the rest of the day.
ADA recommends <2,300mg sodium per day for most adults with diabetes. Diabetes Care, 47(Suppl 1), 2024.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 68g | 4.0g | 2.2 | Friendly |
| Standard Serving | 136g | 8.0g | 4.4 | Friendly |
| Restaurant Portion | 272g | 16.0g | 8.7 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
How to Include It
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Balance Sodium
Pair with low-sodium foods throughout the rest of your day. Fresh herbs and spices can replace salt as flavoring.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
More Vegetables and Vegetable Products to Compare
Worth Comparing
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Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum leaves, raw & diabetes →🥦 Chrysanthemum, garland, raw
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Chrysanthemum, garland, raw & diabetes →🥦 Alfalfa seeds, sprouted, raw
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Alfalfa seeds, sprouted, raw & diabetes →🥦 Mustard greens, frozen, unprepared
GL 0.1/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Mustard greens, frozen, unprepared & diabetes →Questions People Ask
Is Spinach souffle a reasonable choice if you have diabetes?
Yes, Spinach souffle shows a low glycemic load (3.2), which suggests it is a lower-impact option. This is based on published GI data — consult your healthcare provider for personalized advice.
How much GL does Spinach souffle have per serving?
Spinach souffle has a glycemic load of 3.2 per 100g. A standard serving (1 cup cooked, 136.0g) delivers a GL of 4.4. GI data from Sydney University GI Database (Atkinson et al., 2021).
Does Spinach souffle spike blood sugar?
The primary way Spinach souffle affects blood sugar is through its carbohydrate content (5.9g/100g). With a GI of 61.9 (medium) and limited fiber, this produces an overall GL of 3.2 (Low).
Is the GI value accurate?
The GI of 61.9 for Spinach souffle is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Is the sodium level a concern?
Spinach souffle contains 770mg of sodium per serving — well above the ADA's recommendation of <2,300mg daily. High sodium intake can raise blood pressure, compounding cardiovascular risk — the leading cause of death in people with diabetes. If you eat this food, balance it with lower-sodium choices during the rest of the day. Fresh herbs, spices, and citrus can replace salt as flavoring.
What about the saturated fat content?
At 8.3g of saturated fat per serving, Spinach souffle exceeds the 5g threshold that the ADA and AHA recommend for diabetes and heart health. Saturated fat raises LDL cholesterol and is associated with increased cardiovascular risk. While this food may have a manageable glycemic load, it is best as an occasional choice rather than a daily staple. Prioritize foods with unsaturated fats (olive oil, avocado, nuts, fish) for everyday eating.
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 136.0g) = 3.2 × 136.0 ÷ 100 = 4.4
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170494. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Spinach souffle — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/spinach-souffle/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.