Which Has More Protein, Broccoli or Kale? A Complete Nutritional Comparison

November 20, 2025 •

4 min read

While both are nutrient powerhouses, raw kale contains slightly more protein per 100 grams than raw broccoli. But which has more protein, broccoli or kale, is only part of the story when comparing these two superfoods.

Quick Summary

This article compares the nutritional profiles of kale and broccoli, focusing on protein content, fiber, vitamins, and minerals. It details the unique benefits of each vegetable and offers guidance for incorporating them into a healthy diet.

Key Points

Protein Content: Raw kale has a slightly higher protein count per 100 grams (~2.92g) than raw broccoli (~2.57g).
Vitamin K and Calcium: Kale is exceptionally rich in Vitamin K and calcium, surpassing broccoli in both categories.
Vitamin C: Broccoli contains a higher amount of Vitamin C per serving, which is crucial for immune support.
Dietary Versatility: Both vegetables are versatile and can be used in numerous dishes, from salads and smoothies to soups and bakes.
Antioxidant Properties: Both are excellent sources of antioxidants, including compounds like sulforaphane, which have anti-cancer properties.
Digestive Health: Both vegetables are high in fiber, supporting healthy digestion and gut function.

The Protein Showdown: Kale vs. Broccoli

When evaluating which has more protein, broccoli or kale, a direct comparison reveals that kale holds a slight advantage. Per 100 grams, raw kale typically provides around 2.92 grams of protein, while raw broccoli offers approximately 2.57 grams. However, this small difference shouldn't be the deciding factor when choosing between these two incredibly healthy vegetables. The total nutritional profile, including vitamins, minerals, and fiber, paints a more complete picture of their benefits. Both are excellent, low-calorie sources of plant-based protein, making them valuable additions to any diet, especially vegetarian or vegan eating plans. The marginal difference in protein content becomes less significant when considering the overall diet and other rich nutrient sources.

Other Key Nutrient Differences

Beyond protein, these cruciferous vegetables have distinct nutritional strengths. Kale is renowned for its exceptional content of certain vitamins and minerals, while broccoli shines in other areas. Understanding these differences can help you decide which vegetable best fits your specific dietary needs at any given time.

Vitamin K: Kale is a clear winner for Vitamin K, providing well over 100% of the daily value in a single raw cup. This vitamin is crucial for blood clotting and bone health. Broccoli also contains significant Vitamin K, but not at kale's level.
Calcium: For a non-dairy source of calcium, kale is superior, providing a much higher amount than broccoli. This makes it an excellent choice for supporting bone and heart health, especially for those who don't consume dairy products.
Vitamin C: Broccoli boasts a higher Vitamin C content, with 100 grams providing nearly 100% of the daily recommended intake. Vitamin C is a powerful antioxidant vital for immune function and collagen production.
Fiber and Water: Broccoli has slightly more fiber and a higher water content, which aids digestion and can contribute to feelings of fullness. Kale also contains plenty of fiber, but broccoli has a slight edge in this category.

Culinary Applications and Health Benefits

Both vegetables are incredibly versatile and can be enjoyed in numerous ways, from raw in salads to cooked in soups and stir-fries. How you prepare them can affect their taste, texture, and even their nutritional value. Eating a variety of greens ensures you get a broad spectrum of nutrients.

Enjoying Kale

Kale's hearty texture and slightly earthy flavor make it suitable for many dishes. Here are some popular ways to prepare it:

Massaged Salads: Massaging raw kale with olive oil and salt helps break down its tough fibers, making it more tender and easier to digest.
Smoothies: A handful of raw kale can be blended into a smoothie for a nutrient boost, often masked by fruit. Adding yogurt or protein powder can increase the protein content of the drink.
Kale Chips: Baked with a little oil and seasoning, kale transforms into a crunchy, healthy snack.

Cooking with Broccoli

Broccoli's tender-crisp texture makes it a favorite for many cooking methods. To maximize its health benefits, gentle cooking methods like steaming are often recommended.

Steamed or Roasted: Lightly steaming or roasting broccoli with a bit of olive oil brings out its flavor and retains more vitamins.
Broccoli and Chicken Protein Bake: Incorporating broccoli into a bake with chicken, cottage cheese, and egg whites can create a high-protein, comforting meal.
Stir-fries and Soups: Broccoli works well in a variety of stir-fries and soups, where it can easily be paired with other high-protein ingredients.

Comparison Table: Kale vs. Broccoli (per 100g, raw)


Nutrient	Kale	Broccoli
Protein	~2.92 g	~2.57 g
Calories	~35 kcal	~31 kcal
Fiber	~4.1 g	~2.4 g
Vitamin C	~80.4 mg (1 cup chopped)	~81.17 mg (1 cup chopped)
Vitamin K	Very High (~547 mcg per cup chopped)	High (~92 mcg per cup chopped)
Calcium	~254 mg	~46 mg

Note: Nutritional values can vary based on growing conditions and specific varieties.

Conclusion: Which Green Wins?

So, which has more protein, broccoli or kale? Based on a raw, 100-gram serving, kale contains slightly more protein than broccoli. However, fixating on this single metric is misleading. Both vegetables are exceptionally healthy, and their value lies in their comprehensive nutritional packages. Kale provides more calcium and vitamin K, while broccoli is richer in vitamin C and fiber. For optimal health, incorporating a variety of greens into your diet is the most effective strategy. Using both kale and broccoli in different meals offers the widest array of nutrients, antioxidants, and anti-cancer compounds. Ultimately, the 'winner' depends on what specific nutrients you prioritize, but most nutrition experts agree that regularly consuming both is the best approach for a balanced and healthy diet.

For more detailed nutritional insights, consider consulting reliable sources like the Healthline article on kale's benefits.

Frequently Asked Questions

The protein found in vegetables like kale and broccoli is not a complete protein, as it lacks some essential amino acids. However, they contribute to your overall protein intake and can be combined with other plant-based sources like legumes, grains, and nuts to form a complete protein.

Cooking does not significantly alter the protein content of kale or broccoli. However, boiling can cause some water-soluble vitamins to leach into the cooking water. Gentle steaming or sautéing helps retain more nutrients.

Both are excellent for weight loss due to their low-calorie count and high fiber and water content, which promote satiety. The best choice depends on your preference and overall meal composition.

Yes, absolutely. Eating both kale and broccoli together is an excellent way to get a wider range of nutrients. Combining them in salads, stir-fries, or soups is a great strategy for a balanced diet.

Raw kale contains more dietary fiber per 100 grams compared to raw broccoli. However, the fiber content in both is very beneficial for digestive health.

Excessive intake of these high-fiber vegetables can sometimes cause gas or bloating in some individuals. Additionally, the high Vitamin K in kale can interfere with blood-thinning medications like Warfarin.

To boost protein, combine these vegetables with other protein sources. For kale, try a smoothie with yogurt or protein powder. For broccoli, add it to a chicken bake, tuna protein pasta, or a stir-fry with tofu.