Spinach (cooked)
3g / 100gSlightly more protein than kale and easier to eat in large amounts.
Protein Content of Kale
Cooked kale has about 2.9g of protein per 100g. That makes it one of the more protein-rich leafy greens, but the real story is volume: you would need to eat several large bowls of kale to hit a meaningful protein target.
Kale macros at a glance
2.9g
Protein / 100g
28
Calories / 100g
Incomplete
Protein quality
Kale is low-calorie and nutrient-dense, but its protein is incomplete and low in leucine.
The myth of kale as a protein source
Headlines like "kale has more protein than steak" are misleading. They compare calories, not serving sizes. A 100-calorie portion of kale is huge; a 100-calorie portion of chicken is tiny. For muscle, satiety, and macros, animal and legume proteins win easily.
Greens that give you more protein
Broccoli (cooked)
2.8g / 100gMore filling per calorie; pairs with almost every protein source.
Peas
5.4g / 100gA legume, not a leaf — much more protein than any green.
Brussels sprouts
2.6g / 100gFiber-rich and a decent protein bonus when roasted.
How to pair kale with real protein
- Massaged kale salad with grilled chicken, chickpeas, and parmesan.
- Sautéed kale folded into eggs or a tofu scramble.
- Kale, white bean, and sausage soup.
Hit your protein target
Use the calculator to see how much kale — and what to add — gets you to your daily goal.