🥦

Kale

Good Protein

1 cup per serving.

3.8g
protein per serving
Calories
47
per serving
Protein density
8.1
g per 100 cal
Calorie cost
12.4
cal per 1g protein
To hit 30g protein
7.9 cups
789g · 371 cal

Macro breakdown

Protein3.8g(27%)
Carbs6.9g(48%)
Fat1.6g(25%)
Fiber3g

Tips to maximize nutrition

1.Store Kale properly to maximize freshness and nutrient retention
2.Steam or roast to preserve nutrients better than boiling
3.Pair with protein sources to create balanced meals
4.Prep ahead by washing and cutting for easy weekly use
5.Add to smoothies for extra nutrients without changing flavor much

Pairs well with

🍗
Chicken breast
26g
128 cal
🍗
Salmon
18.8g
175 cal
🫘
Tofu
21.8g
181 cal

Similar vegetable foods

🥦
Artichoke
1 cup
5.2g
🥦
Asparagus
1 cup cooked
4.3g
🥦
Broccoli
1 cup chopped
3.7g

Frequently Asked Questions

Kale contains 3.8g of protein per serving. This makes it a moderate protein source with a protein density score of 8.1 (grams of protein per 100 calories).

You need approximately 7.9 servings of Kale to reach 30g of protein, which would provide about 371 calories. Consider combining with other protein sources for a more practical portion size.

Kale provides 3.8g of protein for 47 calories, giving it a calorie cost of 12.4 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Kale contains 3g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16