Calorie comparison
Spinach vs Whole Milk
Per 100 grams, spinach is the lighter choice by 38 calories, while whole milk 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 | Spinach | Whole Milk |
|---|---|---|
| Calories | 23 | 61 |
| Protein | 2.9 g | 3.2 g |
| Carbs | 3.6 g | 4.8 g |
| Fat | 0.4 g | 3.3 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
🥬 Spinach
1 cup (30 g)
7 cal
0.9 g protein · 1.1 g carbs · 0.1 g fat
🥛 Whole Milk
1 cup (244 g)
149 cal
7.8 g protein · 11.7 g carbs · 8.1 g fat
Frequently asked
Which has more calories, spinach or whole milk?
Per 100 g, spinach has 23 calories and whole milk has 61. Spinach is lower in calories.
Which has more protein, spinach or whole milk?
Spinach has 2.9 g of protein per 100 g; whole milk has 3.2 g. Whole Milk wins on protein.
Is spinach or whole milk 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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