Protein in Curly Kale: How Much per 100g and per Portion
Raw curly kale provides 3.4g of protein per 100g. While the absolute amount is modest, a high proportion of its energy comes from protein, with protein accounting for 41% of its total calories. It is a very low-calorie food, containing just 33 kcal per 100g.
CoFID 13-234 · Curly kale, raw
What the numbers say
- Protein per calorie. Curly kale offers 10.3g of protein for every 100 kcal. This shows a high concentration of protein relative to its low energy content.
- Share of energy from protein. Protein provides 41% of the calories in raw curly kale. The remainder comes from fat and a small amount of carbohydrate.
- Low in fat, sugar and salt. According to UK front-of-pack guidance, 100g of raw curly kale is rated ‘low’ (green) for fat, saturated fat, sugars, and salt.
- Fibre content. The official UK food composition data used for this analysis does not currently provide a value for the dietary fibre in raw curly kale.
Curly Kale macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 33 kcal 140 kJ |
2% | – |
| Protein | 3.4g | 7% | – |
| Fat | 1.6g | 2% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 1.4g | 1% | – |
| of which sugars | 1.3g | 1% | low |
| Fibre | n/a | – | – |
| Salt | 0.11g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in curly kale by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 2.7g | 26 | 1.1g | 1.3g |
| 100g | 3.4g | 33 | 1.4g | 1.6g |
| 150g | 5.1g | 50 | 2.1g | 2.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of curly kale for 20g or 30g of protein
- To get 20g of protein from curly kale alone, you would need to eat a very large amount, about 588g (raw weight), which would provide 194 kcal.
- A 30g protein portion would require 882g of raw kale, containing 291 kcal and nearly 1g of salt.
- An 80g portion of raw kale adds 2.7g of protein to a meal for just 26 kcal, making it a low-calorie way to slightly increase a dish’s protein.
How it compares with other vegetables and fruit
Among the vegetables and fruit on this site, raw curly kale ranks highly for its protein content. It places 3rd out of 14 for protein per 100g. Its 3.4g of protein per 100g is slightly higher than other green vegetables like Brussels sprouts (3.1g), asparagus (2.9g), and spinach (2.8g). When measured by protein per calorie, it ranks 6th in its group, offering a similar protein density to spinach and asparagus. This makes it one of the higher-protein vegetable options available.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Curly Kale | 3.4g | 33 | 10.3g |
| Brussels Sprouts | 3.1g | 32 | 9.7g |
| Spinach | 2.8g | 25 | 11.2g |
| Asparagus | 2.9g | 25 | 11.6g |
| Green Beans | 2.1g | 24 | 8.8g |
Quick answers
Is curly kale a high-protein vegetable?
Yes, compared to many other vegetables, it is. With 3.4g of protein per 100g, it ranks 3rd for protein content among the 14 vegetables and fruits analysed on this site.
How much protein is in an 80g portion of kale?
An 80g amount of raw curly kale contains 2.7g of protein and 26 kcal. A larger 150g portion provides 5.1g of protein.
Is curly kale low in fat and sugar?
Yes. Per 100g, raw curly kale has 1.6g of fat and 1.3g of sugars. Both levels are considered ‘low’ according to UK front-of-pack nutritional labelling.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.