Kale and spinach are similar in appearance, flavor, and nutrition, but these two verdant veggies are far from identical. So, what’s the deal with kale vs. spinach? Kale is a cruciferous vegetable—a part of the Brassicaceae family, which includes broccoli, Brussels sprouts, cabbages, and arugula—while spinach is a chenopod, a family of vegetables that includes Swiss chard, beets, and quinoa. Both families of veggies can be eaten raw, but have some chemical, textural, and nutritional differences.
Keep in mind that kale comes in different varieties—green kale, curly kale, lacinato kale (also called dinosaur kale or Tuscan kale), and flat leaf kale—and each variety can be slightly nutritionally different. Spinach is also sold by the bunch with stems, or in pre-washed stemless varieties. Every type of kale and spinach is healthy, and whichever seems the most appealing and accessible to you can be a nutritious choice.
Kale is typically in season from September through February, while spinach is in season in early spring through mid-summer. Of course, both are available year-round in the supermarket, in the refrigerated produce and freezer aisle.
“Both kale and spinach are nutritional powerhouses, but they shine in different ways,” says Kristy Baumann, RDN, LDN. Read on for the benefits of each, and how to choose kale or spinach for your nutrition goals. Can’t decide? Enjoy both. Greens are good for you!
- Kristy Baumann, RDN, LDN, a registered dietitian and marathon nutritionist based in Minnesota
Kale Benefits
Here’s what the USDA shares about kale’s nutritional attributes for 1 cup (20.6 grams) of raw kale.
Macronutrients
Calories: 7 calories
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrates: 1 g
Fiber: 1 g
Sugar: 0 g
Protein: 1 g
Micronutrients:
Calcium: 4 mg
Potassium: 2mg
Sodium: 11 mg
Iron: 2 mg
Vitamin A: 6 mcg RAE
Vitamin C: 22 mg
Vitamin D: 0 mcg
Kale is a low-calorie food that’s also low in carbohydrates, and has some fiber, iron, and calcium.
“Kale is packed with antioxidants, like beta-carotene and flavonoids, which help fight inflammation and protect against chronic diseases,” Baumann says. “It’s a fantastic source of vitamin K, which supports bone health and proper blood clotting. Additionally, kale’s fiber content promotes healthy digestion, while its vitamin A supports clear skin and healthy eyes.”
Spinach Benefits
Now, let’s compare the USDA’s nutritional breakdown of spinach, for 1 cup (30 grams).
Macronutrients
Calories: 7
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrates: 1 g
Dietary Fiber: 1 g
Total Sugars: 0 g
Protein: 1 g
Micronutrients
Calcium: 2 mg
Potassium: 4 mg
Sodium: 24 mg
Iron: 5 mg
Vitamin A: 16 mcg RAE
Vitamin C: 9 mg
Vitamin D: 0 mcg
Spinach is a naturally low-calorie, low-carbohydrate food with some fiber and protein, plus potassium, calcium, and vitamins.
“Spinach is rich in iron, which supports energy production and oxygen transport in the body—especially important for active individuals,” Baumann says. It’s loaded with magnesium, vital for muscle and nerve function, and folate, which helps with cell repair and growth. Spinach also provides lutein and zeaxanthin—antioxidants that protect your eyes from age-related vision problems.”
Kale vs. Spinach: Is One Healthier Than the Other?
The healthiest green is the green that you choose to eat, but kale and spinach do have some distinct nutritional benefits.
“The ‘healthier’ choice depends on your specific nutritional needs,” says Baumann. “Kale is higher in vitamin C, while spinach has more iron and magnesium. Kale is a great choice for boosting immunity with its vitamin C, while spinach is ideal for those looking to support muscle function or energy levels due to its iron content.”
How to Eat More Kale and Spinach
Kale and spinach can be added to so many savory and spicy dishes. “I love adding spinach or kale to soups, pasta dishes, stir-fries, scrambled eggs, and even burger patties,” says Baumann. “For a crispy snack, bake kale into chips with a sprinkle of seasoning.” Kale and spinach can also be added easily to smoothies or green juices for a boost of nutrition.
Purchasing pre-washed and packaged baby spinach or baby kale can also help have these greens ready to easily toss into anything (the soft greens wilt quickly!) or even just eat as an addition to a cold dish, like a wrap, grain bowl, or salad, such as this Baby Kale and Chicken Caesar.
”Baby kale and baby spinach are just younger versions of the plants,” says Baumann. “Nutritionally, baby varieties still pack a nutritional punch, offering similar vitamins and minerals, but baby kale may have slightly less fiber than mature kale.”
Pre-cooked and chopped frozen spinach or frozen kale can also be an asset to keep in the freezer to add to many recipes, like these Grilled Chicken and Spinach Quesadillas or this Lentils, Kale, and Sausage Soup.