Calorie comparison
Kale vs Romaine Lettuce
Per 100 grams, romaine lettuce is the lighter choice by 32 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 | Kale | Romaine Lettuce |
|---|---|---|
| Calories | 49 | 17 |
| Protein | 4.3 g | 1.2 g |
| Carbs | 9 g | 3.3 g |
| Fat | 0.9 g | 0.3 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
🥬 Kale
1 cup (67 g)
33 cal
2.9 g protein · 6 g carbs · 0.6 g fat
🥬 Romaine Lettuce
1 cup shredded (47 g)
8 cal
0.6 g protein · 1.6 g carbs · 0.1 g fat
Frequently asked
Which has more calories, kale or romaine lettuce?
Per 100 g, kale has 49 calories and romaine lettuce has 17. Romaine Lettuce is lower in calories.
Which has more protein, kale or romaine lettuce?
Kale has 4.3 g of protein per 100 g; romaine lettuce has 1.2 g. Kale wins on protein.
Is kale or romaine lettuce 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 romaine lettuce — but portion size matters more than which food you pick.
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