Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Kale
Raw Kale (Raw) contains 2.9g of protein per 100g, with 1.5g fat, 4.4g carbohydrates, and 35 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #323505 · Data as of Apr 2019 · All values per 100g
Kale, raw
Low FatLow Carb
| Nutrient | Amount per 100g |
|---|---|
| Protein | 2.9 g |
| Calories | 35 kcal |
| Total fat | 1.5 g |
| Carbohydrates | 4.4 g |
| Fiber | 4.1 g |
| Sodium | 53 mg |
| Potassium | 348 mg |
How protein-efficient is Raw Kale?
Protein Energy
Moderate33%
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.
What is the fat, cholesterol and electrolyte 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
Source: USDA FoodData Central
Verified: 2019-04-01