Broccoli vs Spinach: Calories and Nutrition Compared (2026)

Spinach, with 2.9 g of protein, is higher in protein than broccoli, which has 2.8 g. Broccoli is lower in calories at 34, compared to spinach's 23.

Broccoli and spinach are both nutrient-dense vegetables that offer various health benefits. This comparison examines their nutritional profiles, focusing on calories, protein, and other key nutrients.

What Is the Difference Between Broccoli and Spinach?

Broccoli is a green vegetable that belongs to the cabbage family, known for its high vitamin C and fiber content. It is often consumed steamed, roasted, or raw. Spinach is a leafy green vegetable that is rich in iron and vitamins A and K. It can be eaten raw in salads or cooked in various dishes.

Broccoli vs Spinach: Nutrition Side by Side

The following table provides a side-by-side comparison of broccoli and spinach based on their nutritional content.

Nutrient (per 100 g)	Broccoli (raw)	Spinach (raw)
Calories	34 kcal	23 kcal
Protein	2.8 g	2.9 g
Carbs	6.6 g	3.6 g
Sugar	1.7 g	0.4 g
Fat	0.4 g	0.4 g
Fiber	2.6 g	2.2 g
Sodium	33 mg	79 mg

Which Is Better, Broccoli or Spinach?

For weight loss: Spinach has fewer calories at 23, while broccoli contains 34 calories per 100 g, making spinach a better choice for weight loss.

For muscle and protein: Spinach, with 2.9 g of protein, slightly outperforms broccoli, which has 2.8 g of protein per 100 g.

For low-carb or low-sugar: Broccoli has higher carbohydrates at 6.6 g and sugar at 1.7 g compared to spinach's 3.6 g of carbs and 0.4 g of sugar.

How to Track Broccoli and Spinach Accurately

It's easy to misjudge portion sizes and macronutrient content when preparing vegetables. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, broccoli or spinach?

Spinach has 2.9 g of protein, while broccoli has 2.8 g of protein per 100 g.

Which has fewer calories, broccoli or spinach?

Spinach has 23 calories, whereas broccoli has 34 calories per 100 g.

How much sugar is in broccoli?

Broccoli contains 1.7 g of sugar per 100 g.

How much fiber is in spinach?

Spinach has 2.2 g of fiber per 100 g.

What is the sodium content in broccoli?

Broccoli contains 33 mg of sodium per 100 g.

What are the carbohydrate levels in spinach?

Spinach has 3.6 g of carbohydrates per 100 g.

Key Takeaways

• Broccoli has 34 calories per 100 g.
• Spinach has 23 calories per 100 g.
• Broccoli contains 2.8 g of protein per 100 g.
• Spinach contains 2.9 g of protein per 100 g.
• Broccoli has 6.6 g of carbohydrates per 100 g.
• Spinach has 3.6 g of carbohydrates per 100 g.