Spinach vs Kale: Calories and Nutrition Compared (2026)

Kale has 35 calories, while spinach has 23 calories. Both contain 2.9 g of protein, making them equal in protein content.

Spinach and kale are popular leafy greens known for their health benefits. This comparison will highlight their nutritional differences, helping you make informed dietary choices.

What Is the Difference Between Spinach and Kale?

Spinach is a leafy green vegetable that is rich in vitamins and minerals. It is commonly used in salads, smoothies, and cooked dishes. Kale is a nutrient-dense leafy green that belongs to the cabbage family. It is often consumed raw in salads or cooked in various recipes.

Spinach vs Kale: Nutrition Side by Side

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

Nutrient (per 100 g)	Spinach (raw)	Kale (raw)
Calories	23 kcal	35 kcal
Protein	2.9 g	2.9 g
Carbs	3.6 g	4.4 g
Sugar	0.4 g	0.8 g
Fat	0.4 g	1.5 g
Fiber	2.2 g	4.1 g
Sodium	79 mg	53 mg

Which Is Better, Spinach or Kale?

For weight loss: Spinach is lower in calories at 23 calories compared to kale's 35 calories, making it a better choice for weight loss.

For muscle and protein: Both spinach and kale provide 2.9 g of protein per 100 g, offering equal benefits for muscle maintenance.

For low-carb or low-sugar: Spinach has 3.6 g of carbs and 0.4 g of sugar, while kale has 4.4 g of carbs and 0.8 g of sugar, making spinach lower in both categories.

How to Track Spinach and Kale Accurately

Portion sizes and macro content can easily be misjudged, affecting dietary choices. 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 presented are rounded reference values for educational use, not medical advice. Always consult a healthcare professional for personalized nutritional guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, spinach or kale?

Both spinach and kale contain 2.9 g of protein per 100 g, providing equal protein content.

Which has fewer calories, spinach or kale?

Spinach has 23 calories per 100 g, while kale has 35 calories, making spinach the lower-calorie option.

How much sugar is in spinach compared to kale?

Spinach contains 0.4 g of sugar per 100 g, while kale contains 0.8 g of sugar.

What is the fiber content in spinach and kale?

Spinach has 2.2 g of fiber per 100 g, while kale has 4.1 g of fiber.

What are the carb contents of spinach and kale?

Spinach has 3.6 g of carbs, while kale has 4.4 g of carbs per 100 g.

How much fat is in spinach compared to kale?

Spinach has 0.4 g of fat per 100 g, while kale has 1.5 g of fat.

Key Takeaways

• Spinach has 23 calories per 100 g.
• Kale has 35 calories per 100 g.
• Both spinach and kale contain 2.9 g of protein.
• Spinach has 3.6 g of carbs, kale has 4.4 g.
• Spinach contains 0.4 g of sugar, kale has 0.8 g.
• Spinach has 2.2 g of fiber, while kale has 4.1 g.