Calorie comparison
Beets vs Kale
Per 100 grams, beets is the lighter choice by 6 calories, while kale delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Beets | Kale |
|---|---|---|
| Calories | 43 | 49 |
| Protein | 1.6 g | 4.3 g |
| Carbs | 10 g | 9 g |
| Fat | 0.2 g | 0.9 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
Beets
1 cup (136 g)
58 cal
2.2 g protein · 13.6 g carbs · 0.3 g fat
🥬 Kale
1 cup (67 g)
33 cal
2.9 g protein · 6 g carbs · 0.6 g fat
Frequently asked
Which has more calories, beets or kale?
Per 100 g, beets has 43 calories and kale has 49. Beets is lower in calories.
Which has more protein, beets or kale?
Beets has 1.6 g of protein per 100 g; kale has 4.3 g. Kale wins on protein.
Is beets or kale better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward beets — but portion size matters more than which food you pick.
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