Cabbage vs Kale: Calories and Nutrition Compared (2026)

Kale has higher protein at 2.9 g compared to cabbage's 1.3 g. Cabbage is lower in calories with 25 calories versus kale's 35 calories.

Cabbage and kale are both popular leafy greens that offer various health benefits. This comparison highlights their nutritional differences per 100 g, helping you make informed dietary choices.

What Is the Difference Between Cabbage and Kale?

Cabbage is a leafy vegetable that belongs to the Brassica family, commonly used in salads, soups, and fermented dishes like sauerkraut. Kale is a nutrient-dense leafy green known for its robust flavor, often used in salads, smoothies, and as a cooked side dish.

Cabbage vs Kale: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional content of cabbage and kale.

Nutrient (per 100 g)	Cabbage (raw)	Kale (raw)
Calories	25 kcal	35 kcal
Protein	1.3 g	2.9 g
Carbs	5.8 g	4.4 g
Sugar	3.2 g	0.8 g
Fat	0.1 g	1.5 g
Fiber	2.5 g	4.1 g
Sodium	18 mg	53 mg

Which Is Better, Cabbage or Kale?

For weight loss: Cabbage is lower in calories at 25 calories compared to kale's 35 calories, making it a better option for weight loss.

For muscle and protein: Kale provides more protein with 2.9 g, while cabbage has only 1.3 g, making kale a better choice for muscle building.

For low-carb or low-sugar: Cabbage contains more carbohydrates at 5.8 g and sugar at 3.2 g compared to kale's 4.4 g of carbs and 0.8 g of sugar.

How to Track Cabbage and Kale Accurately

Portion sizes and macronutrient content can easily be misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized nutrition guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Kale has more protein at 2.9 g compared to cabbage's 1.3 g.

Which has fewer calories?

Cabbage has fewer calories at 25 calories, while kale has 35 calories.

What is the carbohydrate content of cabbage?

Cabbage contains 5.8 g of carbohydrates per 100 g.

What is the fiber content of kale?

Kale has 4.1 g of fiber per 100 g.

How much sugar is in cabbage?

Cabbage contains 3.2 g of sugar per 100 g.

What is the sodium content of kale?

Kale has 53 mg of sodium per 100 g.

Key Takeaways

• Cabbage has 25 calories per 100 g.
• Kale has 35 calories per 100 g.
• Cabbage contains 1.3 g of protein.
• Kale contains 2.9 g of protein.
• Cabbage has 5.8 g of carbohydrates.
• Kale has 4.4 g of carbohydrates.