Calorie comparison
Corn vs Kale
Per 100 grams, kale is the lighter choice by 37 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 | Corn | Kale |
|---|---|---|
| Calories | 86 | 49 |
| Protein | 3.2 g | 4.3 g |
| Carbs | 19 g | 9 g |
| Fat | 1.2 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
🌽 Corn
1 ear (90 g)
77 cal
2.9 g protein · 17.1 g carbs · 1.1 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, corn or kale?
Per 100 g, corn has 86 calories and kale has 49. Kale is lower in calories.
Which has more protein, corn or kale?
Corn has 3.2 g of protein per 100 g; kale has 4.3 g. Kale wins on protein.
Is corn 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 kale — but portion size matters more than which food you pick.
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