Comparison

Kale, cooked vs Spinach, cooked: Fiber Comparison

Kale, cooked carries more fiber per serving — 5.5g versus 4.3g for Spinach, cooked. Here's the full breakdown.

Kale, cooked

5.5g per 1 cup (130g)

Soluble1.0g

Insoluble4.5g

Calories36

Protein2.5g

Spinach, cooked

4.3g per 1 cup (180g)

Soluble0.5g

Insoluble3.8g

Calories41

Protein5.4g

The verdict

Kale, cooked delivers 1.2g more fiber than Spinach, cooked per serving, a 28% difference. Cooking reduces kale's volume dramatically, so a cup cooked represents considerably more raw kale than it looks like.

Kale, cooked: 5.5g/serving Spinach, cooked: 4.3g/serving Difference: 1.2g

Individual pages

Full Kale, cooked profile

Cooking reduces kale's volume dramatically, so a cup cooked represents considerably more raw kale than it look...

Full Spinach, cooked profile

Cooked spinach reduces dramatically in volume, so a cup cooked represents several cups of raw leaves.