Beets vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Beets: 100g (100g) | Spinach: 100g (100g)
43
Beets
23
Spinach
1.69g
Beets
2.86g
Spinach
8.79g
Beets
3.63g
Spinach
0.3g
Beets
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
16%
Beets
50%
Spinach
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| Nutrient | Beets | Spinach |
|---|---|---|
| Calories | 43 | 23 |
| Protein | 1.7g | 2.9g |
| Carbs | 8.8g | 3.6g |
| Fat | 0.3g | 0.4g |
| Fiber | 3.12g | 2.2g |
| Sugar | — | 0.42g |
| Sodium | 112mg | 79mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.06g |
| Potassium | 342mg | 558mg |
| Vitamin A | — | 469mcg |
| Vitamin C | 4.6mg | 28.1mg |
| Calcium | 13.8mg | 99mg |
| Iron | 0.43mg | 2.71mg |
Which Should You Choose?
For weight loss
Choose Spinach. With 23 calories and 2.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Spinach. Spinach delivers 2.86g protein per serving — 1.2g more than Beets.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Beets or Spinach better for weight loss?
For weight loss, Spinach is the better choice. Beets has 43 calories and 1.69g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beets or Spinach?
Spinach has more protein per serving. Beets provides 1.69g and Spinach provides 2.86g of protein.
Can I eat both beets and spinach together?
Yes! Combining beets and spinach gives you 66 calories and 4.55g protein. This combination can work well as part of a balanced meal.