Kale vs Apple: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Kale is generally healthier
Kale comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (49 vs 52), more protein (2.2g vs 0.3g), less sugar (0g vs 10g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Kale
49 kcal
More Protein
Kale
2.2g
More Fiber
Apple
2.4g
Less Sugar
Kale
0g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Kale
Apple
Diet Compatibility
Kale
Apple
When to Choose Kale
- ✓Lower in calories (49 vs 52)
- ✓Higher in protein (2.2g vs 0.3g)
- ✓Lower in carbs (9g vs 14g)
- ✓Less sugar (0g vs 10g)
Common Uses
When to Choose Apple
- ✓More fiber (2.4g vs 1.3g)
- ✓Lower sodium (1mg vs 28mg)
Common Uses
Kale vs Apple: Nutritional Analysis
Apple is more calorie-dense at 52 calories per 100g compared to 49 for Kale, a difference of 3 calories. On the protein front, Kale delivers more with 2.2g per 100g versus 0.3g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Kale and Apple tell different nutritional stories. Kale provides 9g of carbohydrates, 0.9g of fat, and 1.3g of fiber per 100g, while Apple contains 14g carbs, 0.2g fat, and 2.4g fiber. The higher fiber content in Apple supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Kale contains 0g while Apple has 10g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Kale is the lower-calorie choice at 49 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Kale provides more protein (2.2g/100g), supporting muscle repair and growth.
- For sustained energy: Apple offers more fiber (2.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Kale or Apple?
Apple has more calories with 52 kcal per 100g, compared to Kale with 49 kcal. That's a difference of 3 calories per 100g serving.
Is Kale healthier than Apple?
Based on our nutritional analysis, Kale is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Kale has 49 calories, 2.2g protein, and 1.3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Kale and Apple?
Kale has more protein with 2.2g per 100g, compared to Apple with 0.3g. Kale provides 1.9g more protein per 100g serving.
Which is better for weight loss, Kale or Apple?
For weight loss, Kale is the better choice with only 49 calories per 100g compared to 52 calories in Apple. Apple also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Kale or Apple have fewer carbs?
Kale has fewer carbs with 9g per 100g, compared to Apple with 14g. If you're following a low-carb diet, Kale is the better option with 5.0g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.