Raw KaleVSRaw Spinach
Raw Kale has 0.1g more protein per 100g than Raw Spinach — 2.9g vs 2.9g per 100g (USDA). For those watching their calorie intake, Raw Spinach offers only 23 calories per 100g compared to 35 calories in Raw Kale. In terms of protein efficiency (protein per calorie), Raw Spinach delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Kale | Raw Spinach |
|---|---|---|
| Protein | 2.9 g | 2.9 g |
| Calories | 35 kcal | 23 kcal |
| Total fat | 1.5 g | 0.4 g |
| Carbohydrates | 4.4 g | 3.6 g |
Raw Kale
Raw Spinach
How does Raw Kale compare to Raw Spinach?
Raw Kale has 0.1g more protein per 100g than Raw Spinach — 2.9g vs 2.9g per 100g (USDA). For those watching their calorie intake, Raw Spinach offers only 23 calories per 100g compared to 35 calories in Raw Kale. In terms of protein efficiency (protein per calorie), Raw Spinach delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw KaleWith 2.9g of protein per 100g, Raw Kale provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw SpinachAt only 23 calories per 100g, Raw Spinach allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw SpinachRaw Spinach offers the best protein-to-calorie ratio, delivering 2.9g of protein for just 23 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw KaleBoth are excellent plant-based options. Raw Kale edges ahead with 2.9g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Raw SpinachWith only 3.6g of carbohydrates per 100g, Raw Spinach fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw SpinachFor everyday fitness enthusiasts seeking balanced nutrition, Raw Spinach offers a good protein content at 2.9g with 23 calories, fitting well into most active lifestyle meal plans.