Spinach vs kale: calories and protein
Calories, protein, carbs and fat in spinach and kale, side by side.
| Per portion | Spinach100 g | Kale100 g |
|---|---|---|
| Calories | 23 kcal | 35 kcal |
| Protein | 3 g | 3 g |
| Carbs | 4 g | 4 g |
| Fat | 0 g | 1 g |
| Fiber | 2 g | 4 g |
| Sugar | 0 g | 1 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 79 mg | 53 mg |
- Fewer calories: spinach (12 kcal less)
- Protein: about the same
| Per portion | Spinach1 cup (30 g) | Kale1 cup (21 g) |
|---|---|---|
| Calories | 7 kcal | 7 kcal |
| Protein | 1 g | 1 g |
| Carbs | 1 g | 1 g |
| Fat | 0 g | 0 g |
| Fiber | 1 g | 1 g |
| Sugar | 0 g | 0 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 24 mg | 11 mg |
- Calories: about the same
- Protein: about the same
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central.
