Which is Healthier, Spinach or Escarole?

November 1, 2025 •

5 min read

According to the USDA, a 100-gram serving of raw spinach contains 2.7 mg of iron, making it a well-known source for this mineral. This fact often puts spinach in the spotlight, but how does it truly compare to escarole, a nutrient-dense and versatile leafy green in the chicory family? The question of which is healthier, spinach or escarole, depends on a closer look at their individual nutritional strengths and how they fit into your diet.

Quick Summary

This article compares the nutritional profiles of spinach and escarole, highlighting their unique strengths in vitamins, minerals, and antioxidants. It explains key differences in nutrients like Vitamin K, Iron, and Vitamin B5, and offers guidance on choosing the right leafy green based on health goals and culinary uses.

Key Points

Nutrient Strengths: Spinach is high in Vitamin K, Vitamin A, and Iron, while escarole excels in Vitamin B5, fiber, and has lower oxalates.
Oxalate Concerns: Escarole's lower oxalate content allows for better absorption of its minerals, making it a better choice for those concerned about kidney stones.
Culinary Versatility: Spinach has a milder flavor and softer texture for salads and smoothies, whereas escarole's firmer texture and bitter taste are ideal for soups and braising.
Cooking Matters: For spinach, cooking increases iron and calcium absorption but reduces Vitamin C and folate. Raw escarole provides high nutrient absorption due to its low oxalate level.
Health Conditions: Individuals on blood thinners should be mindful of spinach's high Vitamin K content, while those prone to kidney stones should consider escarole.

A Head-to-Head Nutritional Overview

While both spinach and escarole are excellent sources of essential vitamins and minerals, they have distinct nutritional strengths. Comparing their raw forms provides the most straightforward picture of their potential health benefits.

Spinach: The Versatile Nutrient Powerhouse

Spinach is celebrated for its impressive vitamin and mineral content. A single cup of raw spinach provides over 400% of the daily value for Vitamin K, which is crucial for bone health and blood clotting. It is also famously rich in iron, vital for transporting oxygen in the blood, and packed with Vitamin A, which supports eye health. The carotenoids lutein and zeaxanthin are abundant in spinach, protecting against eye-related disorders. Magnesium, potassium, and folate are also found in high concentrations. However, it is important to note that spinach contains oxalic acid, an 'anti-nutrient' that can bind to minerals like calcium and iron, reducing their absorption.

Escarole: The Bitter Green with Unique Benefits

Escarole, part of the chicory family, is a hidden gem in the world of leafy greens. It provides a substantial amount of vitamins A, C, and K, as well as fiber and folate. Where escarole particularly stands out is its high Vitamin B5 (pantothenic acid) content, containing six times more than spinach. Vitamin B5 is essential for metabolic processes, including energy production. Escarole is also rich in antioxidants and its slight bitterness aids in digestion. Another benefit is its lower oxalate content compared to spinach, which means your body can absorb its minerals, including calcium, more efficiently.

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


Nutrient	Spinach	Escarole
Calories	23	17
Vitamin A (IU)	9,377 (from carotenoids)	1,750
Vitamin K (µg)	483	100
Vitamin B5 (mg)	0.145	0.826
Iron (mg)	2.7	0.9
Calcium (mg)	99	52
Fiber (g)	2.2	3.1
Folate (µg)	194	142
Oxalates	High	Lower

Cooking Methods and Nutrient Absorption

How you prepare your leafy greens also influences their nutritional value. Raw spinach offers more Vitamin C and folate, which are water-soluble and can be destroyed by heat. However, cooking spinach makes iron, calcium, and Vitamin A more available for absorption by breaking down the oxalic acid. Escarole is an exception and can be more nutritionally beneficial when eaten raw or lightly cooked, as its low oxalate content already promotes efficient mineral absorption. Its firm texture holds up well to a brief sauté, making it an ideal choice for soups or warm salads where it retains some integrity.

Culinary Versatility: Beyond Just Health

Choosing between spinach and escarole isn't just about the nutrient data; it's also about taste and how you plan to use it. Spinach has a mild, earthy, and often sweeter flavor, and its delicate leaves wilt easily, making it perfect for raw salads, smoothies, or a quick addition to sauces and eggs. Escarole, with its broader leaves and slightly bitter taste, stands up better to cooking and is a traditional ingredient in Italian wedding soup, where it maintains some texture. It can also be braised, grilled, or used as a bold salad green to provide a zesty counterpoint. The texture difference—spinach's softer leaves versus escarole's firmer, crisper ones—is another key factor in culinary preference.

Which Green is Right for You?

For maximum Vitamin K and Iron intake: Spinach holds the edge, but pair it with a Vitamin C source to boost iron absorption and consider cooking it to minimize oxalate effects.
For lower oxalate intake and high Vitamin B5: Escarole is the clear winner. This is particularly relevant for those prone to kidney stones.
For a milder flavor and smooth texture: Spinach is the more versatile choice for everyday applications like smoothies and raw salads.
For a robust flavor and hearty soups: Escarole is the preferred green, holding its structure and offering a pleasant bitterness.

Conclusion: A Nutritious Tie

Ultimately, there is no single answer to which is healthier, spinach or escarole, as both are outstandingly nutritious leafy greens with unique advantages. Spinach is superior in Vitamin K, Iron, and Vitamin A, while escarole excels with its higher Vitamin B5 content, lower oxalate levels, and better mineral bioavailability. The best strategy for a well-rounded diet is not to choose one over the other, but to incorporate both into your meal plan. By rotating your greens, you can take full advantage of the unique health benefits and flavor profiles that each vegetable offers. Consider using spinach for a delicate salad and escarole for a hearty soup to reap the rewards of both. A good approach is to think of them as two different, equally healthy tools in your culinary toolkit. For more information on different cooking methods for leafy greens, you can consult reliable resources such as the Cleveland Clinic's nutrition guides.

A Final Word on Kidney Health and Absorption

For individuals concerned about kidney stones, the lower oxalate content of escarole is a significant benefit. Spinach's high oxalate level can contribute to stone formation in susceptible people. On the other hand, the high Vitamin K in spinach, which can interfere with blood-thinning medication, is not an issue with escarole. Always consult a healthcare provider for personalized dietary advice, especially if you have pre-existing health conditions or are taking specific medications.

Note: The nutritional values provided are approximate and can vary based on growing conditions and cooking methods. Always use the most up-to-date dietary information from reputable health and agricultural organizations.

Cooking Recommendations for Maximizing Nutritional Value

For Spinach:

Sautéing: Lightly sauté with a bit of healthy fat like olive oil. This increases the absorption of fat-soluble vitamins (A, K).
In Smoothies: Blending raw spinach is a great way to retain Vitamin C and folate, which are heat-sensitive.
Pairing: Combine cooked spinach with a source of Vitamin C, such as a squeeze of lemon juice, to maximize iron absorption.

For Escarole:

Raw Salads: Using raw escarole in salads ensures all its vitamins and minerals are intact, and its low oxalate level means you get good absorption.
Soups and Stews: Add escarole towards the end of cooking to soften it without over-wilting, preserving its texture and flavor.
Braised: Lightly braising brings out a milder flavor while keeping its fibrous texture.

Frequently Asked Questions

Yes, spinach contains more iron than escarole. A 100-gram serving of raw spinach has about 2.7 mg of iron, whereas escarole has approximately 0.9 mg.

The best green for cooking depends on the dish. Escarole is excellent for soups and stews because its robust leaves hold their shape and texture. Spinach wilts much faster and is better for a quick sauté or for dishes where you want a softer consistency.

Escarole is the better choice for individuals prone to kidney stones. It contains significantly lower levels of oxalates compared to spinach, which bind to calcium and can contribute to stone formation.

No, they have different flavor profiles. Spinach has a mild, earthy, and slightly sweet taste. Escarole has a slightly bitter flavor, which is a characteristic of its chicory family lineage.

In many cooked dishes like soups, yes, you can substitute escarole for spinach, though the texture and taste will differ. For raw uses like salads or smoothies, their distinct flavors and textures make them less of a direct substitute.

Yes, cooking affects nutrients. For spinach, cooking increases the bioavailability of minerals like iron and calcium but can reduce levels of heat-sensitive vitamins like Vitamin C and folate. For escarole, light cooking or eating raw is often preferred to preserve nutrients due to its lower oxalate level.

Spinach provides significantly more Vitamin K than escarole. A single serving of raw spinach contains well over the daily recommended amount.