Pomegranate vs Spinach
Side-by-side macro comparison. Pomegranate vs Spinach per their standard serving sizes.
Macro Comparison Table
| Macro | Pomegranate | Spinach | Difference |
|---|---|---|---|
| Calories | 140 cal | 7 cal | +1900% Pomegranate |
| Protein | 17g | 0.9g | +1789% Pomegranate |
| Carbs | 19g | 1.1g | +1627% Pomegranate |
| Fat | 0g | 0.1g | -100% Pomegranate |
Differences shown relative to Pomegranate. Positive = Pomegranate has more.
Quick Take
Pomegranate delivers 140 calories per serving with 17g protein, 19g carbs, and 0g fat. Spinach delivers 7 calories with 0.9g protein, 1.1g carbs, and 0.1g fat. The most meaningful difference: Spinach saves 133 calories per serving — meaningful over a week of meals. For protein density per calorie, Spinach wins at 51% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Spinach gives you 133 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Spinach delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Pomegranate brings 140 calories — useful when you're chasing a surplus and struggling to eat enough. Pomegranate delivers 17g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Spinach fits cleanly into keto with only 1.1g carbs. Pomegranate at 19g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Pomegranate or Spinach?
Pomegranate has more protein: 17g vs 0.9g per serving. That's a difference of 16.1g.
Which has fewer calories, Pomegranate or Spinach?
Spinach has 7 calories per serving vs 140 calories in Pomegranate — a difference of 133 calories.
Is Pomegranate or Spinach better for keto?
Spinach is the better keto choice at 1.1g carbs per serving vs 19g carbs in Pomegranate.
Is Pomegranate or Spinach better for weight loss?
For weight loss, Spinach gives you more calorie flexibility (133 cal less per serving). For preserving muscle during a deficit, Spinach delivers more protein per calorie. Most people on cuts benefit from Spinach.
Which Is Better for Your Goal?
🔥 Weight Loss
Spinach
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Pomegranate
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Spinach
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Pomegranate and Spinach stack up:
Full Pomegranate guide • Full Spinach guide • All comparisons