Kale vs Beets
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Kale
Best for muscle gain
Kale
Best for low-carb
Kale
Macro Comparison
Kale: 100g (100g) | Beets: 100g (100g)
35
Kale
43
Beets
2.92g
Kale
1.69g
Beets
4.42g
Kale
8.79g
Beets
1.49g
Kale
0.3g
Beets
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Kale
16%
Beets
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| Nutrient | Kale | Beets |
|---|---|---|
| Calories | 35 | 43 |
| Protein | 2.9g | 1.7g |
| Carbs | 4.4g | 8.8g |
| Fat | 1.5g | 0.3g |
| Fiber | 4.1g | 3.12g |
| Sugar | 0.99g | — |
| Sodium | 53mg | 112mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.18g | — |
| Potassium | 348mg | 342mg |
| Vitamin A | 241mcg | — |
| Vitamin C | 93.4mg | 4.6mg |
| Calcium | 254mg | 13.8mg |
| Iron | 1.6mg | 0.43mg |
Which Should You Choose?
For weight loss
Choose Kale. With 35 calories and 2.92g 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 — 1.2g more than Beets.
For low-carb diets
Choose Kale with 4.42g carbs per serving.
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Take the free quizCommon Questions
Is Kale or Beets better for weight loss?
For weight loss, Kale is the better choice. Kale has 35 calories and 2.92g protein per serving, while Beets has 43 calories and 1.69g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Kale or Beets?
Kale has more protein per serving. Kale provides 2.92g and Beets provides 1.69g of protein.
Can I eat both kale and beets together?
Yes! Combining kale and beets gives you 78 calories and 4.609999999999999g protein. This combination can work well as part of a balanced meal.