Kale vs Broccoli
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Broccoli
Best for muscle gain
Kale
Best for low-carb
Kale
Macro Comparison
Kale: 100g (100g) | Broccoli: 100g (100g)
35
Kale
31
Broccoli
2.92g
Kale
2.57g
Broccoli
4.42g
Kale
6.27g
Broccoli
1.49g
Kale
0.34g
Broccoli
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Kale
33%
Broccoli
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| Nutrient | Kale | Broccoli |
|---|---|---|
| Calories | 35 | 31 |
| Protein | 2.9g | 2.6g |
| Carbs | 4.4g | 6.3g |
| Fat | 1.5g | 0.3g |
| Fiber | 4.1g | 2.4g |
| Sugar | 0.99g | — |
| Sodium | 53mg | 36mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.18g | 0.04g |
| Potassium | 348mg | 303mg |
| Vitamin A | 241mcg | 8mcg |
| Vitamin C | 93.4mg | 91.3mg |
| Calcium | 254mg | 46mg |
| Iron | 1.6mg | 0.69mg |
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.
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Take the free quizCommon Questions
Is Kale or Broccoli better for weight loss?
For weight loss, Broccoli is the better choice. Kale has 35 calories and 2.92g protein per serving, while Broccoli has 31 calories and 2.57g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Kale or Broccoli?
Kale has more protein per serving. Kale provides 2.92g and Broccoli provides 2.57g of protein.
Can I eat both kale and broccoli together?
Yes! Combining kale and broccoli gives you 66 calories and 5.49g protein. This combination can work well as part of a balanced meal.