Protein in food · Vegetables, fruit & tofu

How much protein is in kale?

One cup of kale (21 g) has 0.6 g of protein (7 kcal); 100 g has 2.9 g.

Feast Factsper 100 g

PER 100 GProtein

2.9g

Calories35

Carbohydrate4.4g

Fiber4.1g

Sugars1g

Fat1.5g

Saturated0.2g

Sodium53 mg

8.3 g protein per 100 kcal · USDA FoodData Central

Protein verdictSome protein, but bulky

8.3 g of protein per 100 kcal (33% of its calories), but only 2.9 g per 100 g, so it takes a lot of it.

25 g of protein from kale alone takes 862 g (about 41 cups) and 302 kcal.

#6 of 32 in Vegetables, fruit & tofu for protein per 100 g, #12 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in kale per portion
Portion	Protein	kcal	Carbs	Fat
100 g	2.9 g	35	4.4 g	1.5 g
1 oz (28 g)	0.8 g	10	1.2 g	0.4 g
1 cup (21 g)	0.6 g	7	0.9 g	0.3 g
1 bunch (200 g)	5.8 g	70	8.8 g	3 g

One cup of kale (21 g) is 1% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from carbohydrate: about 50%.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.

kale compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Kale	2.9 g	35	8.3 g
Broccoli	2.8 g	34	8.2 g
Green beans	1.8 g	31	5.8 g
Red cabbage	1.4 g	31	4.5 g
Onions	1.1 g	40	2.8 g

All 200 foods →

Recipes with kale

No library recipe uses kale yet. High-Protein Vegetarian Recipes →

Questions

How much protein is in a cup of kale?

One cup of kale (21 g) has 0.6 g of protein and 7 kcal, with 0.9 g of carbohydrate and 0.3 g of fat.

How much protein is in 100 g of kale?

100 g of kale has 2.9 g of protein, 35 kcal, 4.4 g of carbohydrate and 1.5 g of fat (USDA FoodData Central 168421).

Is kale a good source of protein?

Some protein, but bulky: 8.3 g of protein per 100 kcal (33% of its calories), but only 2.9 g per 100 g, so it takes a lot of it. Getting 25 g of protein from kale alone takes 862 g (about 41 cups) and 302 kcal.

Which has more protein, kale or broccoli?

Kale, with 2.9 g of protein per 100 g against 2.8 g for broccoli. Per 100 kcal: kale 8.3 g, broccoli 8.2 g.

Source: USDA FoodData Central, SR Legacy 168421: “Kale, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

Coming soon to iPhone

Feast Mode will do this math for the recipes you paste.

Join the waitlist and we’ll email you the day it launches.