🥬 Protein in Kale
Kale has 4.3 g of protein per 100 g, along with 49 kcal, 9 g carbs and 0.9 g fat. That means 35% of its calories come from protein — it sits in the vegetable group of the Procaaf food database.
Protein
4.3 g
Calories
49
Carbs
9 g
Fats
0.9 g
Protein by portion size
| Portion | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|
| 30 g | 15 | 1.3 g | 2.7 g | 0.3 g |
| 50 g | 25 | 2.2 g | 4.5 g | 0.5 g |
| 100 g | 49 | 4.3 g | 9 g | 0.9 g |
| 150 g | 74 | 6.5 g | 13.5 g | 1.4 g |
| 200 g | 98 | 8.6 g | 18 g | 1.8 g |
Higher-protein alternatives
- Quinoa (cooked) — 4.4 g per 100 g
- British Porridge (with milk) — 4.5 g per 100 g
- Egg Noodles (cooked) — 4.5 g per 100 g
- Frosted Flakes Cereal — 4.5 g per 100 g
- Mascarpone — 4.8 g per 100 g
Similar vegetable foods
Frequently asked questions
- How much protein is in kale?
- Kale contains 4.3 g of protein per 100 g, alongside 49 kcal, 9 g carbs and 0.9 g fat.
- How much protein is in 200 g of kale?
- A 200 g portion of kale gives about 8.6 g protein and 98 calories.
- Is kale a good protein source?
- It contributes protein, but only about 35% of its calories come from protein, so treat it as a supporting food rather than your main protein anchor.
- How many calories are in 30 g of kale?
- 30 g of kale has roughly 15 calories, 1.3 g protein, 2.7 g carbs and 0.3 g fat.