What Has More Carbs, Spinach or Kale? A Nutritional Showdown

December 10, 2025 •

4 min read

A 100-gram serving of raw kale contains more carbohydrates than the same amount of spinach, according to the USDA, making kale the higher-carb option. So, what has more carbs, spinach or kale, and how do these greens stack up in other nutritional areas?

Quick Summary

Comparing raw spinach and kale reveals that kale has a higher total and net carbohydrate count per 100-gram serving. Spinach, however, offers more folate and iron, while kale provides more vitamin C and calcium. Both are nutrient-dense additions to any healthy diet.

Key Points

Carbohydrate Content: Raw kale has a higher carbohydrate count per 100-gram serving than raw spinach.
Net Carbs: Kale also contains slightly more net carbs than spinach, though both are very low-carb vegetables overall.
Nutrient Density: The micronutrient profiles differ; spinach is richer in folate and iron, while kale provides more vitamin C and calcium.
Health Benefits: Spinach is known for promoting eye health, while kale is praised for its powerful antioxidant properties and bone support.
Dietary Choice: Neither green is universally "better"; the ideal choice depends on individual nutritional goals and culinary preferences, and eating a variety of both is highly recommended.

What Has More Carbs, Spinach or Kale? The Verdict

When considering carbohydrate content, kale has a slightly higher amount than spinach, though both are considered low-carb vegetables. For a 100-gram serving of raw leafy greens, kale contains about 5.3 grams of carbohydrates, while spinach contains approximately 3.63 grams. This means kale has approximately 1.5 times more carbs than spinach for the same weight. The difference is primarily in total carbohydrates, as both are also low in net carbs, which is the total carbs minus the fiber content. These differences are important for individuals tracking carbohydrate intake, particularly for a ketogenic or low-carb diet, but both remain excellent, health-conscious choices.

A Detailed Nutritional Comparison

Beyond the carbohydrate debate, spinach and kale have distinct nutritional profiles offering different benefits. While sharing many similarities as nutrient-dense leafy greens, their micronutrient makeup varies significantly. A single food is never the sole source of nutrients, but understanding these differences can help make informed decisions based on health priorities. For example, if focusing on iron intake, spinach is the clear winner, while kale is the better option for boosting vitamin C.

Comparison Table: Spinach vs. Kale (per 100g, raw)


Nutrient	Spinach	Kale
Calories	23	36
Carbohydrates	3.63 g	5.3 g
Protein	2.86 g	2.94 g
Fiber	2.2 g	4 g
Vitamin A	469 mcg	146 mcg
Vitamin C	28.1 mg	17.8 mg
Vitamin K	483 mcg	418 mcg
Folate (B9)	194 mcg	65 mcg
Calcium	99 mg	150 mg
Iron	2.71 mg	0.84 mg
Magnesium	79 mg	25 mg

Note: Nutritional values can vary based on the specific variety, growing conditions, and freshness of the vegetable.

Health Benefits of Spinach

Eye Health: Spinach is a rich source of lutein and zeaxanthin, carotenoids that protect eyes from sun damage and may help prevent macular degeneration.
Blood Pressure: The high nitrate and potassium content in spinach can help lower blood pressure and improve heart health.
Immunity and Skin: Loaded with vitamins A, C, and E, as well as antioxidants, spinach supports a strong immune system and healthy skin.
Iron Source: As an excellent source of iron, spinach can help prevent iron-deficiency anemia and boost energy levels.

Health Benefits of Kale

Antioxidant Powerhouse: Kale is packed with powerful antioxidants, including flavonoids and beta-carotene, that combat oxidative stress and cellular damage, which can help prevent chronic diseases.
Bone Health: Containing significant amounts of vitamin K and calcium, kale is excellent for maintaining strong and healthy bones.
Vitamin C Boost: With a higher vitamin C concentration than spinach, kale provides robust immune-boosting and anti-inflammatory properties.
Fiber for Digestion: Kale's higher fiber content is beneficial for aiding digestion and promoting a feeling of fullness, which can support weight management.

How to Incorporate Spinach and Kale into Your Diet

Variety is the best approach when incorporating leafy greens into your diet. Alternating between spinach and kale allows you to enjoy a wider range of flavors and nutrients. Both are highly versatile and can be enjoyed raw or cooked. Preparation methods can also influence their nutritional availability.

Use in Salads and Smoothies: Raw spinach is an excellent, mild-flavored base for salads and blends seamlessly into smoothies without altering the taste significantly. Raw kale adds a chewier texture to salads and smoothies but is best when massaged with dressing first to soften the leaves.
Sauté and Stir-fry: Both greens can be quickly sautéed or stir-fried. Cooking spinach can make nutrients like calcium and iron more absorbable by reducing its oxalic acid content, but some water-soluble vitamins are lost.
Add to Soups and Stews: Both greens can be added to soups, stews, and sauces, where they wilt down and incorporate their nutrients into the dish. Spinach wilts faster, while kale is heartier and holds its shape better.

Important Considerations for Consumption

While both spinach and kale are highly nutritious, some important considerations exist for specific individuals. Spinach contains high levels of oxalates, which can inhibit calcium absorption and potentially contribute to kidney stone formation in sensitive people when consumed in large quantities. Cooking can help reduce these levels. Raw kale contains goitrogens, which can affect thyroid function when consumed in very large amounts. For most people, consuming a varied diet that includes both cooked and raw greens is the best strategy to maximize benefits while minimizing potential downsides.

Conclusion: Which Green Should You Choose?

The choice between spinach and kale doesn't have a single right answer. It depends on nutritional goals and flavor and texture preferences. For a lower-carb option, spinach has a slight advantage, while kale offers a bit more fiber. Rotating these greens allows you to enjoy a wide array of vitamins, minerals, and antioxidants to support overall health. For more on the health-boosting potential of leafy greens, see insights on Healthline.

Frequently Asked Questions

No, both kale and spinach are very low-carb vegetables. While kale has more carbs than spinach per serving, its overall carbohydrate content is minimal compared to most other foods.

Aside from carbs, spinach typically contains more folate, iron, and magnesium, while kale is higher in vitamin C, calcium, and vitamin K.

No, cooking does not significantly change the carbohydrate content. However, cooking can cause some water-soluble vitamins, like vitamin C and B vitamins, to be lost or leach into the cooking water.

Both are excellent for weight loss due to their low-calorie and high-fiber content, which promotes satiety. The 'better' choice depends on personal taste and which nutritional benefits you prioritize.

While raw kale contains goitrogens that can affect thyroid function in very large quantities, cooking can deactivate these compounds. However, different nutrients are more bioavailable raw versus cooked, so consuming a variety is best.

Spinach is high in oxalates, which can inhibit calcium absorption and potentially contribute to the formation of kidney stones in sensitive people when consumed in large quantities. Cooking can help reduce these oxalate levels.

Both are good sources of Vitamin K, which is essential for bone health. Kale, however, contains more calcium. The best option is to eat a variety of greens to get a broad spectrum of nutrients.