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Spinach vs Kale: Calories Compared
Spinach is lower in calories (23 vs 49 per 100g). Spinach has 2.9g protein per 100g versus 4.3g in Kale.
Per typical serving, Spinach provides 7 kcal (based on a 30g portion) versus Kale at 8 kcal (16g). The average adult needs around 2,000 calories per day, so spinach contributes 0.3% and kale contributes 0.4% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Spinach | Kale |
|---|---|---|
| Calories | 23 kcal | 49 kcal |
| Protein | 2.9g | 4.3g |
| Carbohydrates | 3.6g | 8.8g |
| of which Sugars | 0.4g | 2.3g |
| Fat | 0.4g | 0.9g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 2.2g | 3.6g |
| Sodium | 79mg | 38mg |
| Potassium | 558mg | 491mg |
| Calcium | 99mg | 150mg |
| Iron | 2.7mg | 1.5mg |
| Vitamin C | 28.1mg | 120mg |
| Vitamin A | 469µg | 500µg |
| Selenium | 1µg | 1µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Kale has more (49kcal vs 23kcal per 100g) — a difference of 26kcal. Spinach is the lower-calories option if that is your priority.
- Protein: Kale has more (4.3g vs 2.9g per 100g) — a difference of 1.4g. Kale is the stronger source of protein here.
- Carbohydrates: Kale has more (8.8g vs 3.6g per 100g) — a difference of 5.2g.
- Sugars: Kale has more (2.3g vs 0.4g per 100g) — a difference of 1.9g. Spinach is the lower-sugars option if that is your priority.
- Fat: Kale has more (0.9g vs 0.4g per 100g) — a difference of 0.5g. Spinach is the lower-fat option if that is your priority.
- Saturated fat: both foods contain the same amount (0.1g per 100g).
- Fibre: Kale has more (3.6g vs 2.2g per 100g) — a difference of 1.4g. Kale is the stronger source of fibre here.
- Sodium: Spinach has more (79mg vs 38mg per 100g) — a difference of 41mg. Kale is the lower-sodium option if that is your priority.
- Potassium: Spinach has more (558mg vs 491mg per 100g) — a difference of 67mg. Spinach is the stronger source of potassium here.
- Calcium: Kale has more (150mg vs 99mg per 100g) — a difference of 51mg. Kale is the stronger source of calcium here.
- Iron: Spinach has more (3mg vs 2mg per 100g) — a difference of 1mg. Spinach is the stronger source of iron here.
- Vitamin c: Kale has more (120mg vs 28mg per 100g) — a difference of 92mg. Kale is the stronger source of vitamin C here.
- Vitamin a: Kale has more (500µg vs 469µg per 100g) — a difference of 31µg. Kale is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (1µg per 100g).
- Riboflavin (b2): Spinach has more (0mg vs 0mg per 100g) — a difference of 0mg. Spinach is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Spinach | % DV | Kale | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Spinach is the lower-calorie option at 23 kcal per 100g. If you need more protein, Kale provides more at 4.3g per 100g. For lower carbohydrates, Spinach has fewer carbs at 3.6g per 100g.
Both spinach and kale can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Spinach or Kale?
Spinach has 23 calories per 100g while Kale has 49 calories per 100g. Kale is higher in calories by 26 kcal per 100g.
Which has more protein, Spinach or Kale?
Spinach contains 2.9g of protein per 100g. Kale contains 4.3g of protein per 100g. Kale has more protein.
Is Spinach healthier than Kale?
Spinach has 23 kcal, 2.9g protein, 3.6g carbs and 0.4g fat per 100g. Kale has 49 kcal, 4.3g protein, 8.8g carbs and 0.9g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Spinach or Kale?
Spinach contains 2.2g of fibre per 100g, and Kale contains 3.6g per 100g. Kale has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Spinach vs Kale?
A typical 1 cup of spinach (30g) is around 7 calories. A typical 1 cup of kale (16g) is around 8 calories — a difference of 1 kcal per serving in favour of spinach.
Can I substitute Spinach for Kale in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).