Seaweed vs Spinach: Calories and Nutrition Compared (2026)

Seaweed has 1.7 g of protein while spinach has 2.9 g, making spinach higher in protein. Seaweed has 43 calories and spinach has 23 calories, meaning spinach is lower in calories.

Seaweed and spinach are both nutrient-dense foods that provide various health benefits. This comparison highlights their nutritional differences, including calories, protein, and other key nutrients.

What Is the Difference Between Seaweed and Spinach?

Seaweed is a type of marine algae that is often consumed in various cuisines, particularly in Asian dishes. It is known for its unique flavor and nutritional properties. Spinach is a leafy green vegetable that is rich in vitamins and minerals. It is commonly used in salads, smoothies, and cooked dishes for its health benefits.

Seaweed vs Spinach: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of seaweed and spinach.

Nutrient (per 100 g)	Seaweed (kelp, raw)	Spinach (raw)
Calories	43 kcal	23 kcal
Protein	1.7 g	2.9 g
Carbs	9.6 g	3.6 g
Sugar	0.6 g	0.4 g
Fat	0.6 g	0.4 g
Fiber	1.3 g	2.2 g
Sodium	233 mg	79 mg

Which Is Better, Seaweed or Spinach?

For weight loss: Spinach has 23 calories per 100 g, while seaweed has 43 calories, making spinach the better option for weight loss.

For muscle and protein: Spinach contains 2.9 g of protein per 100 g, compared to 1.7 g in seaweed, making spinach the superior choice for muscle building.

For low-carb or low-sugar: Seaweed has 9.6 g of carbs and 0.6 g of sugar, while spinach has 3.6 g of carbs and 0.4 g of sugar, making spinach lower in both categories.

How to Track Seaweed and Spinach Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate dietary assessments. 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. Always consult a healthcare provider for personalized nutritional guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Spinach has 2.9 g of protein per 100 g, while seaweed has 1.7 g.

Which has fewer calories?

Spinach has 23 calories per 100 g, compared to 43 calories in seaweed.

What is the carbohydrate content of seaweed?

Seaweed contains 9.6 g of carbohydrates per 100 g.

What is the fiber content of spinach?

Spinach has 2.2 g of fiber per 100 g.

What is the sodium level in seaweed?

Seaweed contains 233 mg of sodium per 100 g.

What is the sugar content in spinach?

Spinach has 0.4 g of sugar per 100 g.

Key Takeaways

• Seaweed has 43 calories per 100 g.
• Spinach has 23 calories per 100 g.
• Seaweed contains 1.7 g of protein per 100 g.
• Spinach contains 2.9 g of protein per 100 g.
• Seaweed has 9.6 g of carbohydrates per 100 g.
• Spinach has 3.6 g of carbohydrates per 100 g.