Spinach vs Kale: which is healthier?

Per 100g, Spinach has 23 calories, 0.9g protein, 0.7g fiber, and 0.1g fat, while Kale has 35 calories, 2.9g protein, 4.1g fiber, and 1.5g fat. Spinach is the lighter choice, while Kale delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Spinach or Kale?

Per 100g, Spinach has 23 calories and Kale has 35 calories, a difference of 12 calories. In practical terms, 1 cup raw (7 calories) of spinach compares with 100g (35 calories) of kale.

Which has more protein, Spinach or Kale?

Kale leads on protein with 2.9g per 100g; the gap is 2.0g per 100g (Spinach 0.9g vs Kale 2.9g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Spinach or Kale?

Spinach has 1.1g of carbs per 100g compared to 4.4g in Kale, making Spinach the easier fit for low-carb or keto plans. Fiber is 0.7g vs 4.1g per 100g, which also affects net carbs.

Can I substitute Spinach for Kale?

Often, yes. Swapping kale for spinach shifts your meal by about 12 calories and 2.0g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

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Spinach vs Kale

It's a Tie!

Both foods have similar nutritional profiles

Compare Spinach and Kale calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Spinach has 23 calories vs Kale's 35. Kale has more protein (2.9g vs 0.9g) and more fiber (4.1g vs 0.7g).

Sources: Spinach (FDC 168462) · Kale (FDC 323505)

Nutrition Comparison (per 100g)

Nutrient	Spinach		Kale
Calories	23	vs	35
Protein	0.9g	vs	2.9g
Carbs	1.1g	vs	4.4g
Fat	0.1g	vs	1.5g
Fiber	0.7g	vs	4.1g
Sodium	24mg	vs	53mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Spinach: FDC 168462 · Kale: FDC 323505.

When to Choose Each

Choose Spinach when:

You're cutting calories (23 vs 35 per 100g)
A typical portion is 1 cup raw (7 calories)

See full Spinach nutrition

Choose Kale when:

You need more protein (2.9g vs 0.9g per 100g)
You want more fiber (4.1g vs 0.7g per 100g)

See full Kale nutrition

Frequently Asked Questions

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Last updated: 2026-02-03

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