Kale Vs Palak – Which One is Healthier

 Kale Vs Palak – Which One is Healthier

Looking to get more leafy vegetables in your diet, and wondering which is healthier- kale or spinach?
It seems to be a lengthy debate, and both sides seem to have considerable facts. Both kale and palak or spinach come with different health benefits and are packed with nutrients. They also share similar nutritional values with a few differences.

Today, we will explore which one is healthier for you!

Kale is what you should be looking for if you love its taste.

A cup of kale contains-

  • Calorie- 49g
  • Carbs- 8.8g
  • Fiber- 0.5g
  • Protein- 2.2g
  • Calcium- 150mg
  • Iron- 1.5mg
  • Magnesium- 45mg
  • Potassium- 491mg

Spinach, on the other hand, has more nutrients and fewer calories, making it a great bet among the two.

One cup of spinach has

  • Calories- 23g
  • Carbs- 3.6g
  • Fiber- 2.2g
  • Calcium- 99mg
  • Iron- 2.7mg
  • Magnesium- 79mg
  • Potassium- 558mg

As you can see spinach contains almost half the amount of calories compared to kale.

If you go by the nutrient content, kale is the healthier option coming with higher amounts of protein, minerals, and vitamins. The best way to reap most of the health benefits is to include both of the green vegetables in your diet.


It depends on how you cook them, but spinach goes along with most recipes whether you are cooking meat or eggs. You can also make ‘palak panner’ or ‘palak chicken’ both of which tastes heavenly! Some people also put spinach in their juices and smoothies.



Kale is among the most nutritious vegetables in the world. You can also find different types of kale to suit your cooking preferences. It is rich in vitamin A, C, K, B6 and contains a high amount of essential nutrients. It is enough to provide you with a good dose of minerals which most people don’t get in their daily diets.

You can find powerful antioxidants in kale which fights the oxidative damage caused by the free radicals. The vegetable also helps you lower your cholesterol and prevent heart diseases and contains cancer-fighting substances. You can also lose weight as it contains high water content and keeps you satiated for a long time.


Spinach is rich in nutrients and antioxidants and comes with high levels of vitamin A, C, K1. You can also find several plant compounds that improve your eye health, decrease the risk of chronic diseases, reduces inflammation and promote heart and bone health.

The antioxidants help in diabetes management by lowering glucose levels and increasing insulin sensitivity. Spinach contains high levels of nitrates which lower your blood pressure and reduces risks of heart ailments. It can also have cancer-preventing properties due to the presence of chlorophyll.

Spinach can also help with asthma as it contains high amounts of beta-carotene.

Wash the leaves thoroughly with water and dry them by wrapping paper towels. Then put them in ziplock bags and store them in your fridge.

Saad Kapoor

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