Spinach vs Zucchini
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Spinach has more protein than Zucchini: 2.9g vs 1.2g per 100g.
Zucchini has fewer calories: 17 vs 23 per 100g (Spinach).
Quick Verdict
Best for weight loss
Zucchini
Best for muscle gain
Spinach
Best for low-carb
Zucchini
Macro Comparison
Spinach: 100g (100g) | Zucchini: 100g (100g)
23
Spinach
17
Zucchini
2.86g
Spinach
1.21g
Zucchini
3.63g
Spinach
3.11g
Zucchini
0.39g
Spinach
0.32g
Zucchini
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
50%
Spinach
28%
Zucchini
Track what you eat automatically
Send a photo of your spinach or zucchini meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Spinach | Zucchini |
|---|---|---|
| Calories | 23 | 17 |
| Protein | 2.9g | 1.2g |
| Carbs | 3.6g | 3.1g |
| Fat | 0.4g | 0.3g |
| Fiber | 2.2g | 1g |
| Sugar | 0.42g | 2.5g |
| Sodium | 79mg | 8mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.06g | 0.08g |
| Potassium | 558mg | 261mg |
| Vitamin A | 469mcg | 10mcg |
| Vitamin C | 28.1mg | 17.9mg |
| Calcium | 99mg | 16mg |
| Iron | 2.71mg | 0.37mg |
Which Should You Choose?
For weight loss
Choose Zucchini. With 17 calories and 1.21g 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 — 1.7g more than Zucchini.
For low-carb diets
Choose Zucchini with 3.11g carbs per serving.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Spinach or Zucchini better for weight loss?
For weight loss, Zucchini is the better choice. Spinach has 23 calories and 2.86g protein per serving, while Zucchini has 17 calories and 1.21g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Spinach or Zucchini?
Spinach has more protein per serving. Spinach provides 2.86g and Zucchini provides 1.21g of protein.
Can I eat both spinach and zucchini together?
Yes! Combining spinach and zucchini gives you 40 calories and 4.07g protein. This combination can work well as part of a balanced meal.