Broccoli vs Spinach: Nutritional Comparison
Quick answer: Protein content is similar (2.8g vs 2.9g).
Nutritional Comparison (per serving)
| Nutrient | Broccoli | Spinach |
|---|---|---|
| Calories | 34 kcal | 23 kcal |
| Protein | 2.8g | 2.9g |
| Carbs | 7g | 3.6g |
| Fat | 0.4g | 0.4g |
| Fiber | 2.6g | 2.2g |
| Serving | 100g (about 1 cup chopped) | 100g (about 3 cups raw) |
| Category | Vegetable | Vegetable |
| Best For | Weight Loss, Overall Health, Maintenance | Weight Loss, Overall Health, Iron Intake |
Broccoli
Broccoli is one of the most nutrient-dense vegetables available, providing significant vitamins, minerals, and fiber with minimal calories.
Key Benefits
- High in vitamin C and K
- Excellent fiber source
- Contains sulforaphane (anti-cancer compound)
- Low calorie density
Best for: Weight Loss, Overall Health, Maintenance
Spinach
Spinach is one of the most nutrient-dense foods on earth, providing exceptional amounts of vitamins and minerals with virtually no calories.
Key Benefits
- Extremely low calorie
- Rich in iron and folate
- High in vitamin K
- Contains nitrates for performance
Best for: Weight Loss, Overall Health, Iron Intake
Which One Should You Pick?
- For a calorie deficit: Spinach at 23 kcal per serving.
- To hit a protein target: Spinach at 2.9g per serving.
- For protein per calorie: Broccoli delivers 8.2g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
- For satiety/fiber: Broccoli (2.6g fiber).
Frequently Asked Questions
Is broccoli or spinach better for weight loss?
Almost identical: 34 vs 23 kcal per serving. For weight loss, base your pick on which keeps you fuller (Broccoli has more fiber) rather than calories.
Which has more protein?
Spinach wins on protein with 2.9g per serving versus 2.8g for broccoli. Per calorie, that's 12.6g protein/100 kcal vs 8.2g protein/100 kcal — useful context when you're aiming for a high-protein, controlled-calorie day.
Can I eat both in the same meal?
Both are vegetable sources, so stacking them in one meal duplicates macros instead of balancing them. Rotate across meals or pair each with a different macro category (a protein and a carb source).
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