Welcome to the protein content in 9 different types of kale, ranging from 4.28 to 1.9 g per 100g. The basic value from the general description of kale is Kale, raw which in 100g contains 4.28 g of protein. As a source of protein, this corresponds to 9 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 49 kcal (2% RDA), the amount of Fat is 0.93 g (1% RDA) and the amount of Carbohydrate is 8.75 g (7% RDA).

For the food Kale, raw the typical serving size is 1 cup, chopped (or 67 g) which contains 2.87 g of Protein. The precentage of the recommended daily value for this serving is 6 %. For this serving the Calories content is 32.83 kcal, the Fat content is 0.62 g and the Carbohydrate content is 5.86 g.

This list of 9 types of kale, is brought to you by www.dietandfitnesstoday.com and ranges from Kale, raw through to Kale, scotch, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional protein content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much protein in kale.

Protein Levels

The level of protein can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of protein from the 3 frozen items is in Kale, frozen, cooked, boiled, drained, without salt where the protein content is 2.84 g per 100g. The total food items which are raw is 2 items. The highest amount of protein from the 2 raw items is in Kale, raw where the content is 4.28 g per 100g. The number of food items which are cooked are 6 items. The highest amount of protein from the 6 cooked items is in Kale, frozen, cooked, boiled, drained, without salt where the amount is 2.84 g per 100g. Comparing raw and cooked kale shows that cooking can change the levels of protein by 1.44 g in a 100g serving.

The list below gives the total protein content in the 9 items from the general description 'kale' each of which show the protein amount as well as Calories, Fat and Carbohydrate. The top 9 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

kale protein per 100g

Average Content for kale

The average (or more correctly the arithmetic mean) amount of protein contained in 100g of kale, based on the list below of 9 different items under the general description of kale, is 2.56 g of protein. This average value corresponds to 5.12 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 32.33 kcal, the average amount of Fat is 0.51 g and the average amount of Carbohydrate is 6.10 g.

Median Amount

The median value of Protein is found in Kale, frozen, unprepared which in 100g contains 2.66 g of Protein. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Calories is 28 kcal, the amount of Fat is 0.46 g and the amount of Carbohydrate is 4.9 g.

Highest protein Content per 100g

Using the list below for the 9 different kale nutrition entries in our database, the highest amount of protein is found in Kale, raw which contains 4.28 g of protein per 100g. The associated percentage of RDA is 9 %. For this 100g serving the Calories content is 49 kcal, the Fat content is 0.93 g, the Carbohydrate content is 8.75 g.

The lowest amount of protein is in Kale, scotch, cooked, boiled, drained, with salt which in 100g contains 1.9 g of protein. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 28 kcal, the amount of Fat is 0.41 g, the amount of Carbohydrate is 5.62 g.

The difference between the highest and lowest values gives a protein range of 2.38 g per 100g. The range for the other nutrients are as follows; 21 kcal for Calories, 0.52 g for Fat, 3.13 g for Carbohydrate.

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. For example 100g of Kale, raw contains 4.28 g of protein. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Kale, frozen, unprepared which contains 7.55 g in 1 package (10 oz) (or 284 g). The precentage of the recommended daily value for this serving is 15 %. For this serving the Calories content is 79.52 kcal, the Fat content is 1.31 g and the Carbohydrate content is 13.92 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing protein which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of protein in foods.


Kale List, protein Content per 100g

1. Kale, raw - Protein
  Protein (%RDA)Fat (%RDA)Carbohydrate (%RDA)Calories (%RDA)
  For a 100g serving :
  4.28 g (9%)0.93 g (1%)8.75 g (7%)49 kcal (2%)
  Typical Serving size of 1 cup and chopped (or 67g):
   2.87 g (6%) 0.62 g (1%) 5.86 g (5%) 32.83 kcal (2%)
2. Kale, frozen, cooked, boiled, drained, without salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  2.84 g (6%)0.49 g (1%)5.23 g (4%)30 kcal (2%)
  Typical Serving size of 1 cup and chopped (or 130g):
   3.69 g (7%) 0.64 g (1%) 6.8 g (5%) 39 kcal (2%)
  Other serving sizes .5 cup and chopped or diced (or 65g):
  1.85 g (4%) 0.32 g (0%) 3.4 g (3%) 19.5 kcal (1%)
3. Kale, frozen, cooked, boiled, drained, with salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  2.84 g (6%)0.49 g (1%)5.23 g (4%)30 kcal (2%)
  Typical Serving size of 1 cup and chopped (or 130g):
   3.69 g (7%) 0.64 g (1%) 6.8 g (5%) 39 kcal (2%)
4. Kale, scotch, raw - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  2.8 g (6%)0.6 g (1%)8.32 g (6%)42 kcal (2%)
  Typical Serving size of 1 cup and chopped (or 67g):
   1.88 g (4%) 0.4 g (1%) 5.57 g (4%) 28.14 kcal (1%)
5. Kale, frozen, unprepared - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  2.66 g (5%)0.46 g (1%)4.9 g (4%)28 kcal (1%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   7.55 g (15%) 1.31 g (2%) 13.92 g (11%) 79.52 kcal (4%)
  Other serving sizes .333 package (10 oz) (or 94g):
  2.5 g (5%) 0.43 g (1%) 4.61 g (4%) 26.32 kcal (1%)
6. Kale, cooked, boiled, drained, without salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  1.9 g (4%)0.4 g (1%)5.63 g (4%)28 kcal (1%)
  Typical Serving size of 1 cup and chopped (or 130g):
   2.47 g (5%) 0.52 g (1%) 7.32 g (6%) 36.4 kcal (2%)
7. Kale, scotch, cooked, boiled, drained, without salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  1.9 g (4%)0.41 g (1%)5.63 g (4%)28 kcal (1%)
  Typical Serving size of 1 cup and chopped (or 130g):
   2.47 g (5%) 0.53 g (1%) 7.32 g (6%) 36.4 kcal (2%)
8. Kale, cooked, boiled, drained, with salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  1.9 g (4%)0.4 g (1%)5.63 g (4%)28 kcal (1%)
  Typical Serving size of 1 cup and chopped (or 130g):
   2.47 g (5%) 0.52 g (1%) 7.32 g (6%) 36.4 kcal (2%)