Spirulina vs Kale: Calories and Nutrition Compared (2026)
Spirulina and kale are both nutritious, but they differ significantly in calories and protein content.
Spirulina is higher in protein with 57.5 g compared to kale's 2.9 g. Kale is lower in calories at 35 compared to spirulina's 290.
Spirulina and kale are two popular superfoods known for their health benefits. Each offers unique nutritional profiles, making them suitable for different dietary needs.
What Is the Difference Between Spirulina and Kale?
Spirulina is a blue-green algae that is rich in protein and essential nutrients. It is often consumed as a dietary supplement for its health-promoting properties. Kale is a leafy green vegetable belonging to the cabbage family. It is known for its high vitamin content and is often used in salads and smoothies.
Spirulina vs Kale: Nutrition Side by Side
The following table provides a side-by-side comparison of the nutritional values of spirulina and kale.
| Nutrient (per 100 g) | Spirulina (dried) | Kale (raw) |
|---|---|---|
| Calories | 290 kcal | 35 kcal |
| Protein | 57.5 g | 2.9 g |
| Carbs | 23.9 g | 4.4 g |
| Sugar | 3.1 g | 0.8 g |
| Fat | 7.7 g | 1.5 g |
| Fiber | 3.6 g | 4.1 g |
| Sodium | 1048 mg | 53 mg |
Which Is Better, Spirulina or Kale?
For weight loss: Kale has significantly fewer calories at 35 compared to spirulina's 290, making it a better option for weight loss.
For muscle and protein: Spirulina contains 57.5 g of protein, far surpassing kale's 2.9 g, making it a superior choice for muscle building.
For low-carb or low-sugar: Spirulina has 23.9 g of carbs and 3.1 g of sugar, while kale has only 4.4 g of carbs and 0.8 g of sugar, making kale the better option for low-carb diets.
How to Track Spirulina and Kale Accurately
It's easy to misjudge portion sizes and macros, especially with nutrient-dense foods like spirulina and kale. 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 are not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Spirulina has 57.5 g of protein, while kale has only 2.9 g.
Which has fewer calories?
Kale has 35 calories, whereas spirulina has 290 calories.
What are the carbohydrate contents?
Spirulina contains 23.9 g of carbs, while kale contains 4.4 g.
How much sugar is in each?
Spirulina has 3.1 g of sugar, while kale has 0.8 g.
What is the fat content in spirulina?
Spirulina contains 7.7 g of fat per 100 g.
What is the fiber content in kale?
Kale contains 4.1 g of fiber per 100 g.
Key Takeaways
- Spirulina has 290 calories per 100 g.
- Kale has 35 calories per 100 g.
- Spirulina contains 57.5 g of protein.
- Kale contains 2.9 g of protein.
- Spirulina has 23.9 g of carbs.
- Kale has 4.4 g of carbs.
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