Broccoli vs Kale
Side-by-side nutrition comparison per serving. See which fits your goals better.
Broccoli and kale are both nutritional powerhouses in the cruciferous and leafy green categories, but they bring different strengths to the table. Broccoli delivers 31 calories per 100g with 2.57g protein, 6.27g carbs, and 2.4g fiber. Kale provides 35 calories with 2.92g protein, 4.42g carbs, and 4.1g fiber. Kale edges ahead on protein and fiber per serving.
Kale's vitamin profile is extraordinary: a single cup of raw kale provides over 100 percent of daily vitamin A (as beta-carotene), vitamin C, and vitamin K needs. Broccoli is no slouch — it delivers over 100 percent of daily vitamin C per cup and strong vitamin K numbers — but kale simply has higher concentrations of most micronutrients.
Where broccoli wins is sulforaphane content. This compound, released when broccoli is chopped or chewed, has the strongest evidence of any vegetable compound for cancer prevention. Broccoli sprouts contain the highest concentrations, but even regular broccoli delivers meaningful amounts. Kale contains sulforaphane too, but in lower quantities. The practical advice is eat both — they complement each other's nutritional strengths perfectly.
Pro tip
Chop broccoli 30-40 minutes before cooking and let it sit. This activates the enzyme that produces sulforaphane, and the compound survives subsequent cooking. For kale, massage raw leaves with a squeeze of lemon and a pinch of salt for 2 minutes — this breaks down the tough cell walls and makes raw kale genuinely tender and enjoyable.
Quick Verdict
Best for weight loss
Broccoli
Best for muscle gain
Kale
Best for low-carb
Kale
Macro Comparison
Broccoli: 100g (100g) | Kale: 100g (100g)
31
Broccoli
35
Kale
2.57g
Broccoli
2.92g
Kale
6.27g
Broccoli
4.42g
Kale
0.34g
Broccoli
1.49g
Kale
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Broccoli
33%
Kale
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| Nutrient | Broccoli | Kale |
|---|---|---|
| Calories | 31 | 35 |
| Protein | 2.6g | 2.9g |
| Carbs | 6.3g | 4.4g |
| Fat | 0.3g | 1.5g |
| Fiber | 2.4g | 4.1g |
| Sugar | — | 0.99g |
| Sodium | 36mg | 53mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 0.04g | 0.18g |
| Potassium | 303mg | 348mg |
| Vitamin A | 8mcg | 241mcg |
| Vitamin C | 91.3mg | 93.4mg |
| Calcium | 46mg | 254mg |
| Iron | 0.69mg | 1.6mg |
Which Should You Choose?
For weight loss
Choose Broccoli. With 31 calories and 2.57g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Kale. Kale delivers 2.92g protein per serving — 0.4g more than Broccoli.
For low-carb diets
Choose Kale with 4.42g carbs per serving.
Green vegetables are the most universally under-consumed food group. Sunn makes logging them quick and helps you build the habit of including greens at every meal for vitamin and fiber coverage.
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Take the free quizCommon Questions
Is Broccoli or Kale better for weight loss?
For weight loss, Broccoli is the better choice. Broccoli has 31 calories and 2.57g protein per serving, while Kale has 35 calories and 2.92g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Broccoli or Kale?
Kale has more protein per serving. Broccoli provides 2.57g and Kale provides 2.92g of protein.
Can I eat both broccoli and kale together?
Yes! Combining broccoli and kale gives you 66 calories and 5.49g protein. This combination can work well as part of a balanced meal.