Kale vs Spinach In Smoothie: Which One Is Better?

Anyone who is familiar with the healthfulness of smoothies will know that spinach and kale are both fantastic to put into smoothies. 

However, making a choice between the two can be tricky.

They are both high in fiber, and they are both leafy greens. So, which do you pick?

I decided to delve deep into the world of leafy greens.

Let me show you what I found and answer your questions about which is best! 

Kale vs Spinach In Smoothie

Kale Vs Spinach In Smoothie

Both kale and spinach are very nutritious and have several similar associated benefits. 

Kale and spinach both share similar benefits such as keeping your heart healthy, protection against diseases, and aiding in weight loss. 

Either can work well in a smoothie, or in a balanced and healthy diet.

They do have their own unique properties, however, kale is a bit tougher to break down than spinach. 

Spinach may be slightly easier on your blender, but kale has plenty of perks too. 

It all comes down to which you prefer and what nutrients you seek to gain from your smoothie ingredients.

Spinach Vs Kale Nutrition

nutritional values label

Spinach and kale have a lot in common, but nutritionally they are slightly different. 

Let’s take a look

100g or 3.33 cups of raw kale contains the following nutrients:

  • Calories: 43.
  • Protein: 2.92 grams.
  • Fats: 1.49 grams.
  • Carbs: 4.42 grams.
  • Fiber: 4.1 grams.
  • Sugar: 0.8 grams.
  • Calcium: 254 mg.
  • Vitamin A: 241 mcg.
  • Iron: 1.6 mg.
  • Sodium: 53 mg. 

100 g or 3.33 cups of raw spinach contains the following nutrients: 

  • Calories: 23.
  • Protein: 2.86 grams.
  • Fats: 0.39 grams.
  • Carbs: 3.63 grams.
  • Fiber: 2.2 grams.
  • Sugars: 0.42 grams.
  • Calcium: 99 mg.
  • Iron: 2.71 mg.
  • Sodium: 79 mg.
  • Vitamin C: 28.1 mg.
  • Vitamin A: 469 mcg.
  • Folate: 194 mcg.
  • Vitamin K: 483 mcg.

As you can see, spinach does have more to offer, but kale contains more carbs and more calcium. 

Yet at the same time, spinach does offer more vitamins and also contains more folate. As MedicalNewsToday states there is no one better than the other.

They both have their own benefits.

Spinach Vs Kale Taste

a plate full of salad

Both of these vegetables are leafy greens, so you might believe they would taste similar, and in theory, they do. However, they do differ.

Kale can have a slightly bitter flavor in comparison to spinach, and it is generally more noticeable. 

However, spinach can be quite versatile, although baby spinach has a fairly standard taste. 

Baby spinach is best recommended for smoothies as well. When using spinach or kale in smoothies they both often do not have an overpowering taste.

Spinach does have a milder taste than kale does. If using kale in smoothies, it is usually best to pair it with sweet fruit or some other flavor booster that can disguise any bitterness.

Spinach does not have this problem, and can easily blend in well with other foods with no problem. 

Is Kale Or Spinach Better For Weight Loss?

kale smoothie for weight loss

Both can be useful for weight loss.

Spinach is slightly lower in calories than kale though, which might make it a slightly better choice for weight loss.

Both kale and spinach are high in nutrients and have several associated health benefits. Kale does offer more vitamin C, but spinach gives folate and vitamins A and K which is important.

Both of these delicious leafy greens are associated with an improvement in heart health, and an increase in weight loss and can help protect against disease. 

However, kale is also higher in calories as well as carbohydrates. So, theoretically, spinach is better for weight loss. 

But, this being said, the difference is not massive and should not be impactful overall in your goals for weight loss. 

This is only the case if you only add a reasonable amount of kale or spinach to your smoothie. Since kale has double the calories. 

Yet, remember that calories do not automatically mean you will gain weight as states!

Kale does have more protein than spinach does, but spinach has more fiber. All of these nutrients are good for you though. 

Kale Vs Spinach In Smoothies: Final Thoughts

leafy greens

Realistically, neither kale nor spinach is overall better. It depends on your individual goals, and what you pair it with. 

Kale and spinach can both help you to lose weight. Yet, they could both be in a smoothie that could end up being unhealthy. 

It depends on what you mix it with in your smoothie. 

Neither kale nor spinach is better than the other, as they both have their own unique pros and cons. Spinach is high in folate and fiber, but kale is high in protein and vitamin A. 

It all depends on what you need.

My Favourite Kale And Spinach Smoothie Recipe

If you cannot decide which leafy green to use in your smoothies; kale or spinach, why not use both?

I had this debate with myself recently, which is why I created this kale and spinach smoothie!

I hope you enjoy it!

Spinach And Kale Smoothie

Healthy Spinach And Kale Smoothie

Boost your day with this spinach and kale smoothie. Packed with vitamins, antioxidants, and fiber, it supports digestion, heart health, and hydrates you.
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Breakfast, Smoothie
Cuisine American
Servings 1
Calories 219 kcal


  • 1 cup/150g frozen banana slices
  • 1 handful of spinach washed
  • 1 handful of kale washed
  • 1/2 English cucumber sliced
  • 1/4 avocado diced
  • 1 cup/220ml of dairy free milk unsweetened


  • The spinach, cucumber and kale are washed, then all the ingredients are added to a blender and blitzed until smooth.
  • Do not blend for longer than 2-3 minutes, otherwise your smoothie will be foamy.
  • Serve and enjoy!



Best consumed straight away.


Serving: 1servingSugar: 9.9gFiber: 6.3gCalories: 219kcalFat: 8.8gProtein: 1.9gCarbohydrates: 13.1g
Keyword beakfastsmoothie, green smoothie, healthy, kale spinach smoothie, smoothie, vegan smoothie
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