Is Kale Healthier Than Spinach?

Short answer: These are raw kale and raw spinach. Both provide fiber and have low energy density. Cooking changes weight and concentration; the table does not measure vitamin C, folate or magnesium.

Selected foods: Raw kale and Raw spinach. These specific preparations are compared below.

Which to pick for your goal

If you want	Better pick	The numbers
Fewer calories	Spinach	23 kcal vs 35 kcal per 100 g
More protein	About the same	kale 2.9 g, spinach 2.9 g per 100 g
More fiber (keeps you full)	Kale	4.1 g vs 2.2 g per 100 g
Overall (Nutri-Score)	About the same	both A

Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.

Nutrition side by side, per 100 g

Per 100 g	Kale	Spinach
Calories	35 kcal	23 kcal
Protein	2.9 g	2.9 g
Fat	1.5 g	0.4 g
incl. saturated	0.2 g	0.1 g
Total carbohydrates	4.4 g	3.6 g
incl. sugars	1 g	0.4 g
incl. fiber	4.1 g	2.2 g
Salt	0.1 g	0.2 g
Nutri-Score	A	A

Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.

For the same amount: 50 g

Equal amount	Kale	Spinach
Calories	18 kcal	12 kcal
Protein	1.5 g	1.4 g
incl. saturated	0.1 g	0 g
incl. sugars	0.5 g	0.2 g
incl. fiber	2.1 g	1.1 g

In a typical serving

One serving	Kale	Spinach
Serving	serving, 80 g (2.8 oz)	serving, 80 g (2.8 oz)
Calories	28 kcal	18 kcal
Protein	2.3 g	2.3 g
Fiber	3.3 g	1.8 g
Sugars	0.8 g	0.3 g
Easy walking to burn it*	9 min	6 min

* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Other versions: typical diary estimates

The first two rows repeat the selected USDA records; other rows are typical diary estimates, without an exact source-record match. The cut, fat level or recipe can change the result. Per 100 g:

Per 100 g	Calories	Protein	Sat. fat	Sugars	Fiber	Nutri-Score
Kale	35	2.9 g	0.2 g	1 g	4.1 g	A
Spinach	23	2.9 g	0.1 g	0.4 g	2.2 g	A
Broccoli, boiled	35	2.4 g	0.1 g	1.4 g	3.3 g	A

*Data and sources

Kale, raw — USDA FDC 168421 (SR Legacy; published 4/1/2019).
Spinach, raw — USDA FDC 168462 (SR Legacy; published 4/1/2019).

Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.

WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.

FAQ

Which has fewer calories, kale or spinach?

Spinach: 23 kcal vs 35 kcal per 100 g. In a typical serving that's 28 kcal for kale (serving, 80 g) and 18 kcal for spinach (serving, 80 g).

Is kale or spinach better for weight loss?

No single food makes you gain or lose weight — the day's total does. Gram for gram, spinach is the lighter pick (23 kcal vs 35 kcal per 100 g), though kale has more fiber, which helps you stay full. The portion usually matters more: a typical serving of kale (serving, 80 g) is 28 kcal, of spinach (serving, 80 g) 18 kcal.

Which has more fiber, kale or spinach?

Kale: 4.1 g vs 2.2 g per 100 g. In a typical serving that's 3.3 g for kale and 1.8 g for spinach — and most adults eat less fiber than dietary guidelines recommend.

Does this comparison apply to every brand or recipe?

No. The main table uses the two specific USDA foods named and linked on this page. Fat level, ingredients, trimming, cooking and water content can change the result. Use the same amount for a fair comparison and check the label for the product you actually eat.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.