Cooked Kale vs Spinach Calories

Cooked Kale has 66% more calories than spinach: 46 vs 28 calories per 100 g.

For protein, cooked kale has more. For fat, cooked kale has more. For carbohydrates, cooked kale has more. For fiber, cooked kale has more.

Cooked Kale and Spinach calorie calculator

Amount of each−+Unitgramsouncescalories (same calories)

Cooked Kale

46calories in 100 g

• Protein 3.1 g
• Fat 1.6 g
• Carbs 4.7 g

Cooked Kale nutrition

Spinach

28calories in 100 g

• Protein 2.9 g
• Fat 0.6 g
• Carbs 2.6 g

Spinach nutrition

Nutrition per 100 grams

Nutrient	Cooked Kale	Spinach
Calories	46	28
Protein	3.1 g	2.9 g
Fat	1.6 g	0.6 g
Saturated fat	0.2 g	-
Carbohydrates	4.7 g	2.6 g
Fiber	4.4 g	1.6 g
Sugars	0.9 g	-
Sodium	181 mg	107 mg
Potassium	373 mg	460 mg
Calcium	272 mg	67 mg
Iron	1.7 mg	1.1 mg
Vitamin C	70 mg	30 mg

Cooked Kale vs Spinach: common questions

Which has more calories, cooked kale or spinach?

Cooked Kale has more calories per 100 g (46 vs 28).

Which has more protein, cooked kale or spinach?

Cooked Kale has more protein per 100 g (3.1 g vs 2.9 g).

Is cooked kale or spinach better for weight loss?

Spinach has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.

More comparisons

Cooked Kale

Cooked Kale nutritionvs Cooked Beet Greensvs Cooked Chardvs Cooked Collardvs Cooked Dandelion Greensvs Cooked Escarolevs Cooked Lettucevs Cooked Broccoli

Spinach

Spinach nutritionvs Raw Amaranth Leavesvs Raw Arugulavs Cooked Asparagusvs Cooked Beet Greensvs Cooked Broccolivs Cooked Brussels Sproutsvs Raw Cabbage

Source: USDA FoodData Central. Cooked Kale: FDC ID 2709600. Spinach: FDC ID 1750353.