At a glance
- 0.6 g protein and 7 calories per 1 cup chopped (21 g).
- 8.3 g protein per 100 calories: #173 of 536 foods in our USDA list, #14 of 89 in vegetables.
- 0.9 g fiber and 11 mg sodium per serving.
What is kale like to eat?
Kale is a hearty leafy green with a slightly bitter flavor. It can be massaged into salads, baked into chips or simmered into soups and stews.
How can you eat more kale?
Try this
Massage with lemon and olive oil for a saladBake into kale chipsStir into soup or beansBlend into a smoothieIs kale good on a GLP-1?
Raw kale is tough, so cooked kale in a soup is softer and easier to eat. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does kale compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Kale | 1 cup chopped | 0.6 g | 7 | 8.3 g |
| Spinach | 1 cup | 0.9 g | 7 | 13.2 g |
| Broccoli | 1 cup chopped | 3.7 g | 55 | 6.9 g |
| Kidney beans | 1 cup | 15.4 g | 225 | 6.9 g |
Close to kale per calorie: plain yogurt (8.4 g), ricotta cheese (8.3 g), eggs (8.1 g), beef jerky (8.1 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Remove the tough stems before cooking, and bagged chopped kale saves time.
What's the full nutrition for kale?
| Nutrient | Per 1 cup chopped (21 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 7 | 35 | |
| Protein | 0.6 g | 2.9 g | 1% |
| Fat | 0.3 g | 1.5 g | |
| Saturated fat | Not listed | Not listed | |
| Carbohydrate | 0.9 g | 4.4 g | |
| Fiber | 0.9 g | 4.1 g | 3% |
| Sugar | 0.2 g | 0.8 g | |
| Sodium | 11 mg | 53 mg | 0% |
| Calcium | 53 mg | 254 mg | 4% |
| Iron | 0.3 mg | 1.6 mg | 2% |
| Vitamin B12 | Not listed | Not listed | |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, Foundation: "Kale, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
