Calorie comparison
Broccoli vs Spinach
Per 100 grams, spinach is the lighter choice by 11 calories, while spinach delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Broccoli | Spinach |
|---|---|---|
| Calories | 34 | 23 |
| Protein | 2.8 g | 2.9 g |
| Carbs | 7 g | 3.6 g |
| Fat | 0.4 g | 0.4 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥦 Broccoli
1 cup chopped (91 g)
31 cal
2.5 g protein · 6.4 g carbs · 0.4 g fat
🥬 Spinach
1 cup (30 g)
7 cal
0.9 g protein · 1.1 g carbs · 0.1 g fat
Frequently asked
Which has more calories, broccoli or spinach?
Per 100 g, broccoli has 34 calories and spinach has 23. Spinach is lower in calories.
Which has more protein, broccoli or spinach?
Broccoli has 2.8 g of protein per 100 g; spinach has 2.9 g. Spinach wins on protein.
Is broccoli or spinach better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward spinach — but portion size matters more than which food you pick.
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