How much protein is in Raw Kale?

Raw Kale contains 2.92g of protein per 100g serving. This makes it a low source of protein.

Is Raw Kale a complete protein?

Raw Kale is an incomplete protein, meaning it lacks one or more essential amino acids. To get complete protein from plant sources, combine it with complementary foods like grains, nuts, or other legumes.

What are the macros and nutrition facts for Raw Kale?

Per 100g serving, Raw Kale contains 35 calories, 2.92g protein, 1.49g fat, and 4.42g carbohydrates. About 33% of the calories come from protein.

Plant Source

May lack some essential amino acids. Good to pair with variety.

Raw Kale

Kale, raw

Low FatLow Carb

🥬

2.9g

Protein per 100g

Calories

1.5g

Total Fat

4.4g

Carbs

Quality Score

Protein Energy

Moderate

33%

of calories from protein

Moderate. You're getting protein, but also plenty of carbs or fats.

Fat Ratio

2.0

grams protein per 1g fat

Moderate. Contains a fair amount of fat.

Calories for 30g

360

calories

Pricey. You have to eat 360 calories just to get your protein.

Health & Recovery Profile

Heart Health

Heart Friendly

"Very low in saturated fat."

Saturated Fat (Limit)0g / 20g*

Cholesterol (Limit)0mg / 300mg*

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Muscle & Electrolytes

Good for Recovery

Sodium

53mg

Electrolyte

Potassium

HIGH

348mg

Electrolyte

Magnesium

32.7mg

Recovery

Iron

1.6mg

Energy

*Electrolytes support hydration and muscle contraction.

Similar High-Protein Foods

Raw Spinach

Very similar protein content

2.9g

Raw Broccoli

Very similar protein content

2.8g

Raw Green Beans

Very similar protein content

2.0g

Raw Brussels Sprouts

Very similar protein content

4.0g

Raw Parsnips

Very similar protein content

1.2g

Source: USDA FoodData Central

Verified: 2019-04-01

View Official USDA Record