Calorie comparison
Broccoli vs Kale
Per 100 grams, broccoli is the lighter choice by 15 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 | Broccoli | Kale |
|---|---|---|
| Calories | 34 | 49 |
| Protein | 2.8 g | 4.3 g |
| Carbs | 7 g | 9 g |
| Fat | 0.4 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
🥦 Broccoli
1 cup chopped (91 g)
31 cal
2.5 g protein · 6.4 g carbs · 0.4 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, broccoli or kale?
Per 100 g, broccoli has 34 calories and kale has 49. Broccoli is lower in calories.
Which has more protein, broccoli or kale?
Broccoli has 2.8 g of protein per 100 g; kale has 4.3 g. Kale wins on protein.
Is broccoli 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 broccoli — but portion size matters more than which food you pick.
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