Which is healthier, Kale or Oats?

Neither is clearly better — they have different strengths. Kale has 49 calories and 4.3g protein per 100g, while Oats has 389 calories and 16.9g protein.

How many calories are in Kale vs Oats?

Kale contains 49 calories per 100g, while Oats contains 389 calories per 100g.

Which has more protein, Kale or Oats?

Oats has more protein with 16.9g per 100g compared to 4.3g.

Kale vs Oats

Nutrition Comparison per 100g

Kale 5

5 Oats

Vegetables vs Grains

Side-by-Side Nutrition Facts

Nutrient	Kale	Oats	Better
Calories	49kcal	389kcal	Kale
Protein	4.3g	16.9g	Oats
Total Fat	0.9g	6.9g	Kale
Carbohydrates	8.8g	66.3g	Oats
Fiber	3.6g	10.6g	Oats
Sugar	2.3g	0g	Oats
Vitamin C	120mg	0mg	Kale
Calcium	150mg	54mg	Kale
Iron	1.5mg	4.7mg	Oats
Potassium	491mg	429mg	Kale

Macronutrient Breakdown

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Oats

Protein: 16.9g Fat: 6.9g Carbs: 66.3g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Kale vs Oats — Key Takeaway

Kale has 340 fewer calories per 100g than Oats, making it the lighter option. For protein, Oats leads with 16.9g per 100g. Oats is the better source of fiber at 10.6g per 100g. Kale provides 120mg of vitamin C.

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