Kale and spinach are two of the most nutrient-dense leafy greens available and are frequently compared in nutrition discussions. Kale is higher in vitamins C and K, and provides more calcium per serving than spinach. Spinach contains more iron and folate, and has a milder flavour that many find more versatile in cooking. Both are extremely low in calories and high in fibre. The differences between them are relatively modest — both qualify as exceptional vegetables. Rotating between kale and spinach in your meals is a simple way to maximise the range of micronutrients you consume from leafy greens.
⚖️ Nutrition Comparison
| Nutrient | Kale | Spinach |
|---|---|---|
| Calories | 41.6 kcal | 20.4 kcal |
| Total Fat | 0.8 g | 0 g |
| Saturated Fat | 0.1 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 32.3 mg | 64.6 mg |
| Total Carbs | 7.4 g | 3 g |
| Dietary Fiber | 3.1 g | 2 g |
| Sugars | 1.9 g | 0 g |
| Protein | 3.6 g | 2 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Kale or Spinach?
Kale has 41.6 calories and Spinach has 20.4 calories per comparable serving. Kale is the more calorie-dense of the two.
Which has more protein, Kale or Spinach?
Kale provides 3.6g of protein versus 2g in Spinach. Kale is the higher-protein choice.
Which has less fat, Kale or Spinach?
Kale contains 0.8g of fat compared with 0g in Spinach. Spinach is the leaner option.
Which has less saturated fat, Kale or Spinach?
Kale has 0.1g of saturated fat and Spinach has 0g. Spinach is lower in saturated fat.
Which has more sodium, Kale or Spinach?
Kale contains 32.3mg of sodium versus 64.6mg in Spinach. Spinach is substantially higher in sodium.
Which has more fiber, Kale or Spinach?
Kale has 3.1g of fiber and Spinach has 2g. Kale provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Kale → Calories in Spinach →