Which has more calories, Kale or Spinach?

Kale has 53.1 calories per serving (1 Serving (85.0g)), while Spinach has 20.4 calories per serving (3 cup (85.0g)).

Which has more protein, Kale or Spinach?

Kale has 4g of protein per serving, while Spinach has 2g. Kale is the higher protein option.

Which has less fat, Kale or Spinach?

Kale has 1g of fat per serving, while Spinach has 0g. Spinach is the lower fat option.

Which has more fiber, Kale or Spinach?

Kale has 3g of fiber per serving, while Spinach has 2g of fiber per serving.

Vegetables

Kale vs Spinach: Nutrition Comparison

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 1 Serving (85.0g)	Spinach 3 cup (85.0g)
Calories	53.1 kcal	20.4 kcal
Total Fat	1 g	0 g
Saturated Fat	0 g	0 g
Cholesterol	0 mg	0 mg
Sodium	29.8 mg	64.6 mg
Total Carbs	7 g	3 g
Dietary Fiber	3 g	2 g
Sugars	2 g	0 g
Protein	4 g	2 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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