Kale vs spinach

Key differences

• Spinach provides more protein per calorie: 12.4 g per 100 kcal, versus 8.3 g for kale.
• Spinach has fewer calories: 23 kcal per 100 g, versus 35 for kale, so the same calories come with more grams of food.
• Kale has more fiber: 4.1 g per 100 g, versus 2.2 g for spinach.

Comparison per 100 g and per serving

In bold, the value more favorable to satiety when the gap is clear. Difference: Spinach minus Kale. Source: USDA FDC 168421 and 168462.

Per typical serving

With typical servings, 50 g (2 oz) of kale has about 18 kcal and 1.5 g of protein, and 100 g (3.5 oz) of spinach about 23 kcal and 2.9 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Kale and spinach have the same estimated satiety score: 5 out of 5.

• 5/5Kale: Calculation: 1 (base) + 2 (very low energy density: 35 kcal/100 g) + 2 (protein: 8.3 g/100 kcal) + 2 (fiber: 11.7 g/100 kcal) + 1 (solid food with 89.6 g of water) = 8; capped at 5.
• 5/5Spinach: Very low energy density; a lot of protein per calorie; a lot of fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Kale

• If you want to add fiber: 4.1 g per 100 g.

Spinach

• If you want more protein per calorie: 12.4 g per 100 kcal.
• If you want to eat more grams for the same calories: 23 kcal per 100 g.
• If gas or bloating bothers you: it does not carry our “May cause bloating” tag, which kale does.

On a GLP-1 medication

Kale. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

Spinach. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Kale: every nutrient, frequently asked questions, and similar foods.
• Spinach: every nutrient, frequently asked questions, and similar foods.

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