Kaunto

Spinach vs Kale

Per 100 g, spinach has 23 kcal, 2.9 g protein, 3.6 g carbohydrate and 0.4 g fat; kale has 35 kcal, 2.9 g protein, 4.4 g carbohydrate and 1.5 g fat. Kale has 35 kcal per 100 g, 52% more than spinach at 23 kcal.

Per 100 g, side by side

Nutrient Spinach Kale Difference
Calories 23 kcal 35 kcal −12 kcal
Protein 2.9 g 2.9 g —
Carbohydrate 3.6 g 4.4 g −0.8 g
Fat 0.4 g 1.5 g −1.1 g
Fiber 2.2 g 4.1 g −1.9 g
Sugars 0.4 g 0.8 g −0.4 g
Sodium 79 mg 53 mg +26 mg

Difference is Spinach minus Kale. Full names: Spinach, raw · Kale, raw.

Per serving

Food · serving kcalProteinCarbsFat
Spinach · 1 cup, 30 g 70.9 g1.1 g0.1 g
Kale · 1 cup pieces of ~1", 21 g 70.6 g0.9 g0.3 g

Where the calories come from

Spinach · 39% protein · 49% carbohydrate · 12% fat

Kale · 27% protein · 41% carbohydrate · 32% fat

The differences, in numbers

  • Kale has 35 kcal per 100 g, 52% more than spinach at 23 kcal.
  • Spinach and kale have about the same protein per 100 g (2.9 g vs 2.9 g). Per calorie, spinach gives 12.6 g of protein per 100 kcal and kale gives 8.3 g.
  • Kale has 22% more carbohydrate per 100 g than spinach (4.4 g vs 3.6 g).
  • Kale has 275% more fat per 100 g than spinach (1.5 g vs 0.4 g).
  • Kale has 86% more fiber per 100 g than spinach (4.1 g vs 2.2 g).

One serving of each on the day view

Calories 7 of 2,000 kcal

Macro loadout

Pro 1%
0.9 / 150g
Carb 1%
1.1 / 200g
Fat 0%
0.1 / 60g
1 cup of spinach, raw on a 2,000 kcal reference day (150 g protein · 200 g carbs · 60 g fat). A scale for reading the numbers, not a target.
Calories 7 of 2,000 kcal

Macro loadout

Pro 0%
0.6 / 150g
Carb 0%
0.9 / 200g
Fat 1%
0.3 / 60g
1 cup pieces of ~1" of kale, raw on a 2,000 kcal reference day (150 g protein · 200 g carbs · 60 g fat). A scale for reading the numbers, not a target.

The reference day is a scale, not a target; the macro calculator estimates your own.

Frequently asked questions

Which has more calories, spinach or kale?

Kale has 35 kcal per 100 g, 52% more than spinach at 23 kcal.

Which has more protein, spinach or kale?

Spinach and kale have about the same protein per 100 g (2.9 g vs 2.9 g). Per calorie, spinach gives 12.6 g of protein per 100 kcal and kale gives 8.3 g.

What are the macros of spinach vs kale?

Spinach: 39% protein, 49% carbohydrate, 12% fat by energy. Kale: 27% protein, 41% carbohydrate, 32% fat.

Source: USDA FoodData Central, FDC IDs 168462 (Vegetables) and 323505 (Vegetables), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.