Spinach vs Kale
Spinach vs Kale compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Macro table
| Metric | Spinach | Kale |
|---|---|---|
| Calories | 23 kcal | 49 kcal |
| Protein | 2.9 g | 4.3 g |
| Carbs | 3.6 g | 9 g |
| Fat | 0.4 g | 0.9 g |
| Fiber | 2.2 g | 3.6 g |
| Protein per 100 kcal | 12.6 g | 8.8 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
Decision rule
Both are near-free volume vegetables. Pick spinach for tender raw salads and quick wilting; pick kale when you want sturdier greens that hold up to roasting and massaging.
Pick Spinach when
Omelets, blended smoothies, and soft quickly sautéed greens.
Pick Kale when
Hearty kale salads, baked chips, and sturdy roasted sides.
Caveats
- Dressing and oil decide salad calories — the greens barely move the total.
Food notes
AskCalories
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FAQ
Spinach or kale for calories?
Both are very low calorie per 100 g. Choose for texture and recipe fit, not a meaningful calorie gap.
Spinach or kale for weight loss?
Both are near-free volume greens. Pick for texture; dressing and oil decide salad calories.