Kale vs Lettuce: 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?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Kale has 49 calories while Lettuce has 15 calories per 100g.
Quick Summary
Fewer Calories
Lettuce
15 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
Lettuce
Diet Compatibility
Kale
Lettuce
When to Choose Kale
- ✓Higher in protein (2.2g vs 1.2g)
- ✓More fiber (1.3g vs 1.3g)
- ✓Less sugar (0g vs 0.6g)
Common Uses
When to Choose Lettuce
- ✓Lower in calories (15 vs 49)
- ✓Lower in carbs (3g vs 9g)
- ✓Lower sodium (5mg vs 28mg)
Common Uses
Kale vs Lettuce: Nutritional Analysis
Kale is more calorie-dense at 49 calories per 100g compared to 15 for Lettuce, a difference of 34 calories. On the protein front, Kale delivers more with 2.2g per 100g versus 1.2g, 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 Lettuce tell different nutritional stories. Kale provides 9g of carbohydrates, 0.9g of fat, and 1.3g of fiber per 100g, while Lettuce contains 3g carbs, 0.2g fat, and 1.3g fiber. Sugar content also differs: Kale contains 0g while Lettuce has 0.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Lettuce is the lower-calorie choice at 15 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 Lettuce?
Kale has more calories with 49 kcal per 100g, compared to Lettuce with 15 kcal. That's a difference of 34 calories per 100g serving.
Is Kale healthier than Lettuce?
Kale and Lettuce have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Kale and Lettuce?
Kale has more protein with 2.2g per 100g, compared to Lettuce with 1.2g. Kale provides 1.0g more protein per 100g serving.
Which is better for weight loss, Kale or Lettuce?
For weight loss, Lettuce is the better choice with only 15 calories per 100g compared to 49 calories in Kale. Lettuce also offers 1.3g of fiber per 100g, which helps you feel fuller longer.
Does Kale or Lettuce have fewer carbs?
Lettuce has fewer carbs with 3g per 100g, compared to Kale with 9g. If you're following a low-carb diet, Lettuce is the better option with 6.0g 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.