Kale vs Spinach
Complete nutrition comparison per 100g serving
Which is Healthier?
Spinach is generally healthier
Spinach comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (23 vs 49), more protein (2.7g vs 2.2g), more fiber (2.2g vs 1.3g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Spinach
23 kcal
More Protein
Spinach
2.7g
More Fiber
Spinach
2.2g
Less Sugar
Kale
0g
Visual Comparison
Caloriesper 100g
Kale
49
Spinach
23
Proteinper 100g
Kale
2.2g
Spinach
2.7g
Carbohydratesper 100g
Kale
9g
Spinach
4g
Fatper 100g
Kale
0.9g
Spinach
0.4g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Kale
Per 100g:49 calories
Per cup (150g):74 calories
Per serving (85g):42 calories
Spinach
Per 100g:23 calories
Per cup (150g):35 calories
Per serving (85g):20 calories
Diet Compatibility
Kale
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Spinach
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Kale
- ✓Less sugar (0g vs 0.4g)
- ✓Lower sodium (28mg vs 79mg)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Spinach
- ✓Lower in calories (23 vs 49)
- ✓Higher in protein (2.7g vs 2.2g)
- ✓More fiber (2.2g vs 1.3g)
- ✓Lower in carbs (4g vs 9g)
Common Uses
SaladsStir-friesRoasted sidesSoups