Calorie comparison
Kale vs Zucchini
Per 100 grams, zucchini 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 | Zucchini |
|---|---|---|
| Calories | 49 | 17 |
| Protein | 4.3 g | 1.2 g |
| Carbs | 9 g | 3.1 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
🥒 Zucchini
1 cup sliced (124 g)
21 cal
1.5 g protein · 3.8 g carbs · 0.4 g fat
Frequently asked
Which has more calories, kale or zucchini?
Per 100 g, kale has 49 calories and zucchini has 17. Zucchini is lower in calories.
Which has more protein, kale or zucchini?
Kale has 4.3 g of protein per 100 g; zucchini has 1.2 g. Kale wins on protein.
Is kale or zucchini 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 zucchini — but portion size matters more than which food you pick.
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