Which is healthier, Kale or Salmon?

Kale wins in 8 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Salmon has 208 calories and 20.4g protein.

How many calories are in Kale vs Salmon?

Kale contains 49 calories per 100g, while Salmon contains 208 calories per 100g.

Which has more protein, Kale or Salmon?

Salmon has more protein with 20.4g per 100g compared to 4.3g.

Kale vs Salmon

Nutrition Comparison per 100g

Kale 8

2 Salmon

Vegetables vs Fish

Side-by-Side Nutrition Facts

Nutrient	Kale	Salmon	Better
Calories	49kcal	208kcal	Kale
Protein	4.3g	20.4g	Salmon
Total Fat	0.9g	13.4g	Kale
Carbohydrates	8.8g	0g	Kale
Fiber	3.6g	0g	Kale
Sugar	2.3g	0g	Salmon
Vitamin C	120mg	0mg	Kale
Calcium	150mg	12mg	Kale
Iron	1.5mg	0.8mg	Kale
Potassium	491mg	363mg	Kale

Macronutrient Breakdown

Kale

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

Salmon

Protein: 20.4g Fat: 13.4g Carbs: 0g

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 Salmon — Key Takeaway

Kale has 159 fewer calories per 100g than Salmon, making it the lighter option. For protein, Salmon leads with 20.4g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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