Broccoli vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
People treat these like interchangeable 'healthy greens' but they play very different roles on your plate. Spinach is the calorie miser at 23 calories per 100g with a surprising 2.86g of protein — actually more protein per calorie than broccoli. It wilts down to almost nothing when cooked, which means you can pack a massive amount of nutrition into a small space (great for smoothies, omelets, pasta dishes).
Broccoli at 31 calories holds its structure better and brings more fiber (2.4g vs 2.2g) plus substantially more vitamin C. It also keeps you feeling fuller because you're actually chewing it — there's real satiety research showing that food you have to chew satisfies more than food you can just swallow. The iron in spinach gets all the Popeye hype, but it's non-heme iron with lower absorption. Pair it with vitamin C (like lemon juice) to actually get the benefit.
Pro tip
Add a giant handful of raw spinach to whatever you're cooking right at the end — stir-fries, soups, scrambled eggs. It wilts in 30 seconds and you barely taste it. Easiest way to add a full serving of greens to any meal without changing the recipe.
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Broccoli: 100g (100g) | Spinach: 100g (100g)
31
Broccoli
23
Spinach
2.57g
Broccoli
2.86g
Spinach
6.27g
Broccoli
3.63g
Spinach
0.34g
Broccoli
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Broccoli
50%
Spinach
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| Nutrient | Broccoli | Spinach |
|---|---|---|
| Calories | 31 | 23 |
| Protein | 2.6g | 2.9g |
| Carbs | 6.3g | 3.6g |
| Fat | 0.3g | 0.4g |
| Fiber | 2.4g | 2.2g |
| Sugar | — | 0.42g |
| Sodium | 36mg | 79mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 0.04g | 0.06g |
| Potassium | 303mg | 558mg |
| Vitamin A | 8mcg | 469mcg |
| Vitamin C | 91.3mg | 28.1mg |
| Calcium | 46mg | 99mg |
| Iron | 0.69mg | 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 — 0.3g more than Broccoli.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
Getting enough micronutrients matters just as much as hitting your protein target, especially for sustained energy throughout the day. Logging your veggie intake with Sunn reveals patterns — most people eat far fewer greens than they think.
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Take the free quizCommon Questions
Is Broccoli or Spinach better for weight loss?
For weight loss, Spinach is the better choice. Broccoli has 31 calories and 2.57g 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, Broccoli or Spinach?
Spinach has more protein per serving. Broccoli provides 2.57g and Spinach provides 2.86g of protein.
Can I eat both broccoli and spinach together?
Yes! Combining broccoli and spinach gives you 54 calories and 5.43g protein. This combination can work well as part of a balanced meal.