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Protein facts for Kale per 100g and per 1 cup serving. Values are USDA-approximate for raw or standard prepared state.
| Nutrient | Amount |
|---|---|
| Calories | 49 kcal |
| Protein | 4.3g |
| Total Carbohydrates | 9g |
| Dietary Fiber | 3.6g |
| Total Fat | 0.9g |
| Serving | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 50g | 2.2g | 25 | 4.5g | 0.5g |
| 1 cup (67g) | 2.9g | 33 | 6g | 0.6g |
| 100g | 4.3g | 49 | 9g | 0.9g |
| 150g | 6.5g | 74 | 13.5g | 1.4g |
| 200g | 8.6g | 98 | 18g | 1.8g |
Based on one 1 cup serving (67g, 2.9g protein).
| Daily Protein Target | Target (g) | % Covered | Remaining (g) |
|---|---|---|---|
| Sedentary adult (0.8g/kg, ~150lb person) | 55g | 5% | 52.1g |
| Active adult (1.2g/kg, ~150lb person) | 82g | 4% | 79.1g |
| Athlete (1.6g/kg, ~150lb person) | 109g | 3% | 106.1g |
| Bodybuilder (2.0g/kg, ~150lb person) | 136g | 2% | 133.1g |
Muscle synthesis requires adequate protein intake throughout the day. Kale provides 2.9g of protein per 1 cup, contributing to your daily target. For muscle building, most research supports 1.6 to 2.2g of protein per kg of body weight daily.
Kale delivers 11.4 calories per gram of protein. Compare this against leaner protein sources if you are optimizing your protein-to-calorie efficiency.
The general guideline is 0.8g per kg for sedentary adults (roughly 50g/day), 1.2 to 1.6g per kg for active individuals (roughly 100g/day), and up to 2g per kg for athletes (roughly 150g/day). Kale at 2.9g per 1 cup can be a meaningful part of reaching those targets.
Cooking does not destroy protein, but it changes the weight and water content of Kale. Raw and cooked weights differ, so always log Kale by the state you are actually consuming it in. FitCommit's camera scanner handles both raw and cooked versions.
FitCommit's AI camera scanner identifies Kale from a photo and logs protein and macros automatically. Track your daily protein goal in real time.
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