Spinach vs Beets
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
Spinach: 100g (100g) | Beets: 100g (100g)
23
Spinach
43
Beets
2.86g
Spinach
1.69g
Beets
3.63g
Spinach
8.79g
Beets
0.39g
Spinach
0.3g
Beets
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
50%
Spinach
16%
Beets
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| Nutrient | Spinach | Beets |
|---|---|---|
| Calories | 23 | 43 |
| Protein | 2.9g | 1.7g |
| Carbs | 3.6g | 8.8g |
| Fat | 0.4g | 0.3g |
| Fiber | 2.2g | 3.12g |
| Sugar | 0.42g | — |
| Sodium | 79mg | 112mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.06g | — |
| Potassium | 558mg | 342mg |
| Vitamin A | 469mcg | — |
| Vitamin C | 28.1mg | 4.6mg |
| Calcium | 99mg | 13.8mg |
| Iron | 2.71mg | 0.43mg |
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 Spinach or Beets better for weight loss?
For weight loss, Spinach is the better choice. Spinach has 23 calories and 2.86g protein per serving, while Beets has 43 calories and 1.69g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Spinach or Beets?
Spinach has more protein per serving. Spinach provides 2.86g and Beets provides 1.69g of protein.
Can I eat both spinach and beets together?
Yes! Combining spinach and beets gives you 66 calories and 4.55g protein. This combination can work well as part of a balanced meal.