Kale vs Celery: 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 4 out of 5 key nutritional categories. It has more protein (2.2g vs 0.7g), more fiber (1.3g vs 0.6g), less sugar (0g vs 1.3g), less sodium (28mg vs 80mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Celery
14 kcal
More Protein
Kale
2.2g
More Fiber
Kale
1.3g
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
Celery
Diet Compatibility
Kale
Celery
When to Choose Kale
- ✓Higher in protein (2.2g vs 0.7g)
- ✓More fiber (1.3g vs 0.6g)
- ✓Less sugar (0g vs 1.3g)
- ✓Lower sodium (28mg vs 80mg)
Common Uses
When to Choose Celery
- ✓Lower in calories (14 vs 49)
- ✓Lower in carbs (3.3g vs 9g)
Common Uses
Kale vs Celery: Nutritional Analysis
Kale is more calorie-dense at 49 calories per 100g compared to 14 for Celery, a difference of 35 calories. On the protein front, Kale delivers more with 2.2g per 100g versus 0.7g, 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 Celery tell different nutritional stories. Kale provides 9g of carbohydrates, 0.9g of fat, and 1.3g of fiber per 100g, while Celery contains 3.3g carbs, 0.2g fat, and 0.6g fiber. The higher fiber content in Kale supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Kale contains 0g while Celery has 1.3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Celery is the lower-calorie choice at 14 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: Kale offers more fiber (1.3g/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 Celery?
Kale has more calories with 49 kcal per 100g, compared to Celery with 14 kcal. That's a difference of 35 calories per 100g serving.
Is Kale healthier than Celery?
Based on our nutritional analysis, Kale is generally the healthier choice, winning in 4 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 Celery?
Kale has more protein with 2.2g per 100g, compared to Celery with 0.7g. Kale provides 1.5g more protein per 100g serving.
Which is better for weight loss, Kale or Celery?
For weight loss, Celery is the better choice with only 14 calories per 100g compared to 49 calories in Kale. Kale also offers 1.3g of fiber per 100g, which helps you feel fuller longer.
Does Kale or Celery have fewer carbs?
Celery has fewer carbs with 3.3g per 100g, compared to Kale with 9g. If you're following a low-carb diet, Celery is the better option with 5.7g fewer carbohydrates.
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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.