Food comparison
Spinach vs Kale
Per 100 g, spinach has 23 calories and 3 g protein; kale has 44 calories and 2.9 g protein. The full breakdown is below.
Nutrition comparison chart
Per 100 g. Each row is scaled to the larger of the two values.
Higher value in each row is shown in green. Comparison is fairest per 100 g.
Key metrics compared
Spinach is the leaner choice at 23 kcal per 100 g, while Spinach delivers more protein per calorie (12.9 vs 6.7 g per 100 kcal). Spinach also carries more absolute protein per 100 g.
| Per 100 g | Spinach | Kale |
|---|---|---|
| Calories | 23 kcal | 44 kcal |
| Protein | 3 g | 2.9 g |
| Protein per 100 kcal | 12.9 g | 6.7 g |
| Dietary fiber | 2.4 g | 2.3 g |
| Total carbohydrate | 3.8 g | 5.3 g |
| Total fat | 0.3 g | 1.2 g |
| Calories from protein | 41% | 27% |
Green marks the more favourable value — higher for protein and fiber, lower for calories. Calories-from-protein uses Atwater factors.
Questions
- Which has more protein, spinach or kale?
- Spinach has more protein — 3 g vs 2.9 g per 100 g.
- Which has fewer calories?
- Spinach has fewer calories — 23 vs 44 per 100 g.
- Which is more protein-dense?
- Spinach provides more protein per calorie — 12.9 g vs 6.7 g per 100 kcal — which matters most when calories are limited.
- What's the main difference between spinach and kale?
- Per 100 g, spinach has 23 calories and 3 g protein, while kale has 44 calories and 2.9 g protein. See the full table above for fat, carbs, fiber, and minerals.
Full nutrition
References & methodology
- Data source: U.S. Department of Agriculture, FoodData Central — Spinach (FDC 170531) and Kale (FDC 169355) (public domain).
- Basis: all figures per 100 g; calorie split uses Atwater factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat).
- Last reviewed: June 2026. Values are typical figures and vary with variety and preparation.
NutriFactsHub. “Spinach vs Kale: Nutrition Comparison.” https://www.nutrifactshub.com/compare/spinach-vs-kale
Keep exploring
Compare more than two foods at once, see which foods top each nutrient, or sort the full table yourself.