Vegetables
How much protein is in kale?
Kale has 2.9 g of protein per 100 g. A typical serving (1 cup, 21 g) has 0.6 g of protein and 7 calories.
- Protein, 1 cup (21 g)
- 0.6 g
- Protein per 100 calories
- 8.3 g
High protein density
Protein in kale by portion
| Portion | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (21 g) | 0.6 g | 7 | 0.9 g | 0.3 g |
| 100 g | 2.9 g | 35 | 4.4 g | 1.5 g |
Weigh it instead? Enter your own grams in the food lookup.
Nutrition per 100 g
- Calories
- 35
- Protein
- 2.9 g
- Carbs
- 4.4 g
- Fat
- 1.5 g
- Fibre
- 4.1 g
- Sugar
- 1 g
- Sodium
- 53 mg
Vegetables: most protein per calorie
- Mushrooms 14.1 g protein per 100 cal
- Spinach 12.6 g protein per 100 cal
- Asparagus 10.9 g protein per 100 cal
- Broccoli 8.2 g protein per 100 cal
- Cauliflower 7.6 g protein per 100 cal
- Brussels sprouts 7.2 g protein per 100 cal
FAQ
Is kale high in protein?
Yes. With 8.3 g of protein per 100 calories, it has more protein per calorie than 75% of the 106 foods we track.
How much protein is in 100 g of kale?
2.9 g, with 35 calories.
Where do these numbers come from?
USDA FoodData Central, entry 168421: "Kale, raw" (SR Legacy). Brands and recipes vary, so a package label can differ a little.
Source
General information, not medical advice. Values are averages; brands and recipes vary.