Kale or Spinach?

Kale or Spinach?

Both kale and spinach are high in nutrients. They contain plenty of minerals and vitamins essential for a healthy body. You can use them in smoothies, salads, soups, and main dishes. They also fit all diets because they are low in calories, carbs, protein, and fat; you can use them interchangeably.

Kale has a stronger taste than spinach, but some people like it regardless. You might prefer one over the other, but the truth is you need them both. The following slides will describe each food's benefits and drawbacks. You can easily avoid their downsides if you keep in mind that moderation is the answer.




100g of kale has 300% of your vitamin A RDV and 1000% of your vitamin K RDV. These vitamins are fat-soluble, meaning they will get absorbed as long as you have some fat in your diet. The leafy green is also rich in vitamin C, vitamin B6, potassium, manganese, calcium, and iron. [1] All these micronutrients have a role in preventing chronic diseases. Vitamin K is essential for bone formation and can prevent arterial calcification, cancer, and heart diseases. Meanwhile, vitamin C and vitamin A are the sidekicks of the immune system. [2][3][4]

Studies have shown that if you consume kale juice alongside a meal, you will improve your cholesterol levels and your heart health. It cleans up toxins, helping your body detox. And, due to its low caloric value, it's a perfect component of a healthy diet for weight loss. Check out our Green Juice recipe. [5][6]

The only drawback of kale is goitrin. It can interfere with the proper absorption of iodine, which will lead to thyroid problems. The best thing to do is to eat cruciferous foods in moderation. You might want to add kale to all your dishes because of its health benefits, but anything in excess is harmful. [7]




100g of spinach has 180% of your vitamin A RDV, 600% of your vitamin K RDV, 49% of your folate RDV, and 47% of your vitamin C RDV. It is also rich in riboflavin, magnesium, manganese, calcium, and iron. Adding spinach to your diet helps your body avoid future health issues. The leafy green has plenty of health benefits, similar to kale. [8]

On the subject of additional merit, studies have shown that if you consume soup made with just 250 grams of spinach for a week, you will improve your blood pressure. Spinach contains other components that can improve eyesight and aid the immune system. You can consume it on any diet, especially if the target is weight loss. [9][10]

Spinach also has a drawback. It is high in oxalates, meaning that consumption in excess might lead to kidney stones. Oxalates are a natural substance, and they are present in many foods. If you cook spinach, preferably by boiling it, you will reduce the number of oxalates by 30-87%. Check out our Penne with Chicken Spinach and Mushrooms with Quinoa and Spinach recipes. [11][12]