Spinach vs Kale: nutrition comparison
Per 100 g · raw vs raw
Per 100 g, spinach has 23 kcal and 2.9 g protein, while kale has 49 kcal and 4.3 g protein. Spinach is the lighter option by 26 kcal. Kale delivers more protein (1.4 g more per 100 g). Kale 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)
| Spinach | Kale | Difference | |
|---|---|---|---|
| Calories | 23 kcal | 49 kcal | −26 kcal (53%) |
| Protein | 2.9 g | 4.3 g | −1.4 g (33%) |
| Carbohydrate | 3.6 g | 8.8 g | −5.2 g (59%) |
| Fat | 0.4 g | 0.9 g | −0.5 g (56%) |
| Fiber | 2.2 g | 3.6 g | −1.4 g (39%) |
| Sugar | 0.4 g | 2.3 g | −1.9 g (83%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Kale is higher (49 vs 23 kcal).
- Protein: Kale leads with 4.3 g vs 2.9 g. That is 12.6 g/100 kcal for spinach and 8.8 g/100 kcal for kale.
- Fiber: Kale provides more (3.6 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, spinach or kale?
Kale has more — 49 kcal vs 23 kcal per 100 g, a difference of 26 kcal.
Which has more protein, spinach or kale?
Kale has more protein: 4.3 g vs 2.9 g per 100 g.
Is spinach healthier than kale?
"Healthier" depends on your goals. Per 100 g, spinach has 23 kcal and 2.9 g protein, while kale has 49 kcal and 4.3 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