Calorie comparison
Kale vs Spinach
Per 100 grams, spinach is the lighter choice by 26 calories, while kale 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 | Kale | Spinach |
|---|---|---|
| Calories | 49 | 23 |
| Protein | 4.3 g | 2.9 g |
| Carbs | 9 g | 3.6 g |
| Fat | 0.9 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
🥬 Kale
1 cup (67 g)
33 cal
2.9 g protein · 6 g carbs · 0.6 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, kale or spinach?
Per 100 g, kale has 49 calories and spinach has 23. Spinach is lower in calories.
Which has more protein, kale or spinach?
Kale has 4.3 g of protein per 100 g; spinach has 2.9 g. Kale wins on protein.
Is kale 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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