Calorie comparison
Kale vs Sweet Potato
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 | Kale | Sweet Potato |
|---|---|---|
| Calories | 49 | 86 |
| Protein | 4.3 g | 1.6 g |
| Carbs | 9 g | 20 g |
| Fat | 0.9 g | 0.1 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
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, kale or sweet potato?
Per 100 g, kale has 49 calories and sweet potato has 86. Kale is lower in calories.
Which has more protein, kale or sweet potato?
Kale has 4.3 g of protein per 100 g; sweet potato has 1.6 g. Kale wins on protein.
Is kale or sweet potato 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.
Don't guess. Snap it.
Whether it's kale or sweet potato, CalorieScan AI logs it from a photo in seconds.
Download for iPhone