Eggplant vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Spinach has more protein than Eggplant: 2.9g vs 1g per 100g.
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Eggplant: 100g (100g) | Spinach: 100g (100g)
25
Eggplant
23
Spinach
0.98g
Eggplant
2.86g
Spinach
5.88g
Eggplant
3.63g
Spinach
0.18g
Eggplant
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
16%
Eggplant
50%
Spinach
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| Nutrient | Eggplant | Spinach |
|---|---|---|
| Calories | 25 | 23 |
| Protein | 1g | 2.9g |
| Carbs | 5.9g | 3.6g |
| Fat | 0.2g | 0.4g |
| Fiber | 3g | 2.2g |
| Sugar | 3.53g | 0.42g |
| Sodium | 2mg | 79mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.06g |
| Potassium | 229mg | 558mg |
| Vitamin A | 1mcg | 469mcg |
| Vitamin C | 2.2mg | 28.1mg |
| Calcium | 9mg | 99mg |
| Iron | 0.23mg | 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 — 1.9g more than Eggplant.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Eggplant or Spinach better for weight loss?
For weight loss, Spinach is the better choice. Eggplant has 25 calories and 0.98g 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, Eggplant or Spinach?
Spinach has more protein per serving. Eggplant provides 0.98g and Spinach provides 2.86g of protein.
Can I eat both eggplant and spinach together?
Yes! Combining eggplant and spinach gives you 48 calories and 3.84g protein. This combination can work well as part of a balanced meal.