Broccoli vs Spinach: nutrition comparison
Per 100 g · raw vs raw
Per 100 g, broccoli has 34 kcal and 2.8 g protein, while spinach has 23 kcal and 2.9 g protein. Spinach is the lighter option by 11 kcal. Spinach delivers more protein (0.1 g more per 100 g). Broccoli is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Broccoli | Spinach | Difference | |
|---|---|---|---|
| Calories | 34 kcal | 23 kcal | +11 kcal (48%) |
| Protein | 2.8 g | 2.9 g | −0.1 g (3%) |
| Carbohydrate | 6.6 g | 3.6 g | +3 g (83%) |
| Fat | 0.4 g | 0.4 g | same |
| Fiber | 2.6 g | 2.2 g | +0.4 g (18%) |
| Sugar | 1.7 g | 0.4 g | +1.3 g (325%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Broccoli is higher (34 vs 23 kcal).
- Protein: Spinach leads with 2.9 g vs 2.8 g. That is 8.2 g/100 kcal for broccoli and 12.6 g/100 kcal for spinach.
- Fiber: Broccoli provides more (2.6 g vs 2.2 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, broccoli or spinach?
Broccoli has more — 34 kcal vs 23 kcal per 100 g, a difference of 11 kcal.
Which has more protein, broccoli or spinach?
Spinach has more protein: 2.9 g vs 2.8 g per 100 g.
Is broccoli healthier than spinach?
"Healthier" depends on your goals. Per 100 g, broccoli has 34 kcal and 2.8 g protein, while spinach has 23 kcal and 2.9 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14