Blog
Darlene Murphy
October 2, 2025
If you walk into any grocery store or healthy eatery, you are bound to find one of two greens: kale and spinach. These greens have quickly risen to stardom, becoming synonymous with plant-forward eating culture, and for good reason. Both greens are loaded with nutrients, can be included in a wide variety of dishes, and offer the crunch or smoothness one desires in a meal.
But here's a common dilemma: which one should you choose? Whether you're building a grain bowl, blending a smoothie, or simply trying to incorporate more greens into your diet, deciding between kale and spinach can be a tricky question.
In this blog, we will discuss the differences between the two so you can choose the green that aligns with what you are craving today.
When it comes to the nutrient comparison of kale and spinach, both greens bring something unique to your plate.
When it comes to iron content, spinach always wins, supplying 2.7mg per cup of cooked spinach. This makes spinach a good option for vegetarians looking to nourish healthy red blood cells and overall energy levels.
Kale has the advantage of more calcium. One cup of cooked kale contains 349mg of calcium (much higher than spinach), and your body can also absorb kale’s calcium more readily.
Both spinach and kale are fiber-rich leafy greens, with kale being slightly superior (2.6g of fiber per cooked cup of kale compared to spinach's 2.2g of fiber). More fiber contributes to digestive health and satiety.
Spinach boasts high vitamin A and K levels, providing over 400% of your total daily need for vitamin A in only one cooked cup. Kale, on the other hand, contains adequate vitamin A, C, and K, as well as folate and antioxidants.
When choosing between kale and spinach, it depends on what you are planning to do with your meals. Are you hoping to increase your energy levels? Are you working to improve bone health? Or do you simply want to put more nutrients on your plate?
In Wisconsin, a strong focus on eating locally and sustainably shows how fresh, regional produce can make it easier to stick with your wellness goals.
If iron is an important part of your food choices, spinach is definitely your go-to. It has a higher iron composition that supports energy levels and can be combined with vitamin C-rich foods (citrus fruits, bell peppers, etc.) to help with absorption.
Those who prioritize energy and stamina are more likely to choose higher-calorie spinach dishes. Its mild flavor makes it easily blendable in smoothies and versatile in wraps and light salads, without dominating the flavors of other foods.
Kale shines when your goals center around bone health and digestive wellness. As one of the best leafy greens for vegetarian diets, it provides that calcium-fiber combo that supports both strong bones and smooth digestion.
The heartier texture of kale makes it perfect for grain bowls and roasted dishes where you want greens that hold their shape and provide satisfying substance.
There's no reason to complicate your process in making simple vegetarian swaps between these greens for a nutritional balance!
Kale is a hardy, heavy green that can work well in cooked dishes, hearty salads, and even smoothies. Use it when you want more bite and structure in your meals.
Spinach is the adaptable archetype. It pairs well with omelets, light salads, wraps, and soups, with tender leaves that also cook quickly, creating a smooth texture that integrates effortlessly into the dish.
Not sure which green to pick? You can visit our Madison or Milwaukee locations to taste both in your next wrap or grain bowl.
We know that washing, chopping, and prepping greens can feel like a chore after long days. That's exactly why the bases on our menu feature both kale and spinach in carefully crafted combinations that take the guesswork out of healthy eating.
Our menu and Build Your Own Bowls let you choose between fresh kale and baby spinach, so you can customize based on your daily goals. Feeling like you need extra iron? Load up on spinach. Want that calcium boost? Pile on the kale.
Currently, our seasonal plates feature these greens in ways that highlight their unique strengths. Our locally grown kale pairs beautifully with organic black rice and seasonal root vegetables, while our fresh spinach adds the perfect light touch to protein-rich bowls.
The best way forward is not to choose sides, but to have both options available. Some days call for kale's crunchy texture, while others call for spinach's subtle flavor. While both greens nourish different functions of your health, the smartest choice is the green that meets your needs and desires at the moment you are making a green choice.
While kale provides the ideal combination of calcium and fiber for bone health and digestion, spinach offers the iron and convenience necessary for the challenges that hectic lifestyles present.
Whether you are a kale fan, a spinach fan, or someone who enjoys switching between the two, we can help you enjoy greens that meet your goals. Come into your nearest Forage Kitchen today and discover the difference that fresh, intentionally prepared greens can make in your daily life.
Darlene is the co-owner of Forage and an expert in restaurant and food marketing, brand development, and public relations for small businesses. She specializes in creating compelling marketing materials, including ad copy, websites, and catalogs, to help brands connect with their audience.
