Kale vs Broccoli: Calories and Nutrition Compared (2026)

Kale, with 2.9 g, is higher in protein than broccoli, which has 2.8 g. Kale also has 35 calories, while broccoli has 34 calories, making broccoli slightly lower in calories.

Kale and broccoli are both popular leafy greens known for their health benefits. Comparing their nutritional values can help you choose the best option for your dietary needs.

What Is the Difference Between Kale and Broccoli?

Kale is a leafy green vegetable that belongs to the cabbage family. It is rich in vitamins, minerals, and antioxidants. Broccoli is a cruciferous vegetable that is closely related to kale. It is known for its high nutrient content and health-promoting properties.

Kale vs Broccoli: Nutrition Side by Side

The following table provides a side-by-side comparison of kale and broccoli's nutritional values.

Nutrient (per 100 g)	Kale (raw)	Broccoli (raw)
Calories	35 kcal	34 kcal
Protein	2.9 g	2.8 g
Carbs	4.4 g	6.6 g
Sugar	0.8 g	1.7 g
Fat	1.5 g	0.4 g
Fiber	4.1 g	2.6 g
Sodium	53 mg	33 mg

Which Is Better, Kale or Broccoli?

For weight loss: Kale has 35 calories per 100 g, while broccoli has 34 calories. The difference is minimal, making both suitable for weight loss.

For muscle and protein: Kale contains 2.9 g of protein per 100 g, compared to broccoli's 2.8 g. Kale is slightly better for muscle building.

For low-carb or low-sugar: Kale has 4.4 g of carbs and 0.8 g of sugar, while broccoli has 6.6 g of carbs and 1.7 g of sugar. Kale is lower in both categories.

How to Track Kale and Broccoli Accurately

It's easy to misjudge portion sizes and macronutrient content when preparing meals with these vegetables. 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, not medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Kale has 2.9 g of protein, while broccoli has 2.8 g. Therefore, kale has more protein.

Which has fewer calories?

Broccoli has 34 calories per 100 g, while kale has 35 calories. Thus, broccoli has fewer calories.

What are the carbohydrate contents?

Kale contains 4.4 g of carbohydrates, while broccoli has 6.6 g. Kale is lower in carbs.

How much fiber do they contain?

Kale has 4.1 g of fiber, while broccoli has 2.6 g. Kale is higher in fiber.

What is the sugar content in each?

Kale has 0.8 g of sugar, while broccoli contains 1.7 g. Kale has less sugar.

What is the sodium level in each?

Kale has 53 mg of sodium, while broccoli has 33 mg. Kale has more sodium.

Key Takeaways

• Kale has 35 calories per 100 g.
• Broccoli has 34 calories per 100 g.
• Kale contains 2.9 g of protein.
• Broccoli contains 2.8 g of protein.
• Kale has 4.4 g of carbohydrates.
• Broccoli has 6.6 g of carbohydrates.