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Cabbage vs Kale: Calories Compared
Cabbage is lower in calories (25 vs 49 per 100g). Cabbage has 1.3g protein per 100g versus 4.3g in Kale.
Per typical serving, Cabbage provides 227 kcal (based on a 908g portion) versus Kale at 8 kcal (16g). The average adult needs around 2,000 calories per day, so cabbage contributes 11.3% and kale contributes 0.4% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Cabbage | Kale |
|---|---|---|
| Calories | 25 kcal | 49 kcal |
| Protein | 1.3g | 4.3g |
| Carbohydrates | 5.8g | 8.8g |
| of which Sugars | 3.2g | 2.3g |
| Fat | 0.1g | 0.9g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.5g | 3.6g |
| Sodium | 18mg | 38mg |
| Potassium | 170mg | 491mg |
| Calcium | 40mg | 150mg |
| Iron | 0.5mg | 1.5mg |
| Vitamin C | 36.6mg | 120mg |
| Vitamin A | 5µg | 500µg |
| Selenium | 0µg | 1µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Kale has more (49kcal vs 25kcal per 100g) — a difference of 24kcal. Cabbage is the lower-calories option if that is your priority.
- Protein: Kale has more (4.3g vs 1.3g per 100g) — a difference of 3g. Kale is the stronger source of protein here.
- Carbohydrates: Kale has more (8.8g vs 5.8g per 100g) — a difference of 3g.
- Sugars: Cabbage has more (3.2g vs 2.3g per 100g) — a difference of 0.9g. Kale is the lower-sugars option if that is your priority.
- Fat: Kale has more (0.9g vs 0.1g per 100g) — a difference of 0.8g. Cabbage is the lower-fat option if that is your priority.
- Saturated fat: Kale has more (0.1g vs 0g per 100g) — a difference of 0.1g. Cabbage is the lower-saturated fat option if that is your priority.
- Fibre: Kale has more (3.6g vs 2.5g per 100g) — a difference of 1.1g. Kale is the stronger source of fibre here.
- Sodium: Kale has more (38mg vs 18mg per 100g) — a difference of 20mg. Cabbage is the lower-sodium option if that is your priority.
- Potassium: Kale has more (491mg vs 170mg per 100g) — a difference of 321mg. Kale is the stronger source of potassium here.
- Calcium: Kale has more (150mg vs 40mg per 100g) — a difference of 110mg. Kale is the stronger source of calcium here.
- Iron: Kale has more (2mg vs 0mg per 100g) — a difference of 1mg. Kale is the stronger source of iron here.
- Vitamin c: Kale has more (120mg vs 37mg per 100g) — a difference of 83mg. Kale is the stronger source of vitamin C here.
- Vitamin a: Kale has more (500µg vs 5µg per 100g) — a difference of 495µg. Kale is the stronger source of vitamin A here.
- Selenium: Kale has more (1µg vs 0µg per 100g) — a difference of 1µg. Kale is the stronger source of selenium here.
- Riboflavin (b2): Kale has more (0mg vs 0mg per 100g) — a difference of 0mg. Kale is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Cabbage | % DV | Kale | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Cabbage is the lower-calorie option at 25 kcal per 100g. If you need more protein, Kale provides more at 4.3g per 100g. For lower carbohydrates, Cabbage has fewer carbs at 5.8g per 100g.
Both cabbage and kale can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Cabbage or Kale?
Cabbage has 25 calories per 100g while Kale has 49 calories per 100g. Kale is higher in calories by 24 kcal per 100g.
Which has more protein, Cabbage or Kale?
Cabbage contains 1.3g of protein per 100g. Kale contains 4.3g of protein per 100g. Kale has more protein.
Is Cabbage healthier than Kale?
Cabbage has 25 kcal, 1.3g protein, 5.8g carbs and 0.1g fat per 100g. Kale has 49 kcal, 4.3g protein, 8.8g carbs and 0.9g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Cabbage or Kale?
Cabbage contains 2.5g of fibre per 100g, and Kale contains 3.6g per 100g. Kale has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cabbage vs Kale?
A typical 1 cup chopped of cabbage (908g) is around 227 calories. A typical 1 cup of kale (16g) is around 8 calories — a difference of 219 kcal per serving in favour of kale.
Can I substitute Cabbage for Kale in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).