Kale vs spinach: which is healthier?

They are about equally nutrient-dense: kale scores 98/100 and spinach 100/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Kale

98/100Excellent nutrient density

35 kcal per 100 g. 1 cup chopped: 21 g

Spinach

100/100Excellent nutrient density

23 kcal per 100 g. 1 cup raw: 30 g

Which to pick for your goal

Fewer caloriesSpinach35 vs 23 kcal per 100 g
More proteinAbout even2.9 vs 2.9 g per 100 g
More fiberKale4.1 vs 2.2 g per 100 g
Less sugarSpinach1 vs 0.4 g per 100 g
More potassiumSpinach348 vs 558 mg per 100 g
Less saturated fatAbout even0.2 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Kale, 100 g	Spinach, 100 g	Kale, 21 g	Spinach, 30 g
Calories	35 kcal	23 kcal	7 kcal	7 kcal
Protein	2.9 g	2.9 g	0.6 g	0.9 g
Carbohydrates	4.4 g	3.6 g	0.9 g	1.1 g
Sugars	1 g	0.4 g	0.2 g	0.1 g
Fiber	4.1 g	2.2 g	0.9 g	0.7 g
Fat	1.5 g	0.4 g	0.3 g	0.1 g
Saturated fat	0.2 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	93 mg	28 mg	20 mg	8.4 mg
Vitamin A	241 µg	469 µg	51 µg	141 µg
Potassium	348 mg	558 mg	73 mg	167 mg
Iron	1.6 mg	2.7 mg	0.3 mg	0.8 mg
Calcium	254 mg	99 mg	53 mg	30 mg
Magnesium	33 mg	79 mg	6.9 mg	24 mg
Sodium	53 mg	79 mg	11 mg	24 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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