Is Spinach or Kale healthier?

Both Spinach and Kale can be part of a healthy diet. Spinach has fewer calories per 100g (23 vs 35). Kale has more protein.

Which has more calories, Spinach or Kale?

Per 100g, Spinach has 23 calories and Kale has 35 calories. Spinach is the lower-calorie option.

Can I substitute Spinach for Kale?

Yes, Spinach and Kale can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Spinach

Kale

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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 is better for 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

When to Choose Each

Choose Spinach when:

You want fewer calories
You prefer the taste of Spinach

See full Spinach nutrition

Choose Kale when:

Calories aren't your main concern
You want more protein
You want more fiber

See full Kale nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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