Which has more calories, Kale or Romaine Lettuce?

Kale has 53.1 calories per serving (1 Serving (85.0g)), while Romaine Lettuce has 15.3 calories per serving (1 Serving (85.0g)).

Which has more protein, Kale or Romaine Lettuce?

Kale has 4g of protein per serving, while Romaine Lettuce has 1g. Kale is the higher protein option.

Which has less fat, Kale or Romaine Lettuce?

Kale has 1g of fat per serving, while Romaine Lettuce has 0g. Romaine Lettuce is the lower fat option.

Which has more fiber, Kale or Romaine Lettuce?

Kale has 3g of fiber per serving, while Romaine Lettuce has 1g of fiber per serving.

Vegetables

Kale vs Romaine Lettuce: Nutrition Comparison

Kale and romaine lettuce are both popular salad greens but differ substantially in nutrient density. Kale is one of the most nutrient-dense foods available — exceptionally high in vitamins K, A, and C, plus calcium, iron, and antioxidants. Romaine lettuce is much lighter in nutrient density but provides a milder flavour and more hydration due to its high water content. Kale has a stronger, more bitter flavour that takes some getting used to, while romaine is palatable to virtually everyone. For maximum micronutrient intake from your salad base, kale is the clear winner. For everyday salads with broad appeal, romaine provides a light, nutritious foundation.

Nutrition Comparison

Nutrient	Kale 1 Serving (85.0g)	Romaine Lettuce 1 Serving (85.0g)
Calories	53.1 kcal	15.3 kcal
Total Fat	1 g	0 g
Saturated Fat	0 g	0 g
Cholesterol	0 mg	0 mg
Sodium	29.8 mg	34.8 mg
Total Carbs	7 g	2 g
Dietary Fiber	3 g	1 g
Sugars	2 g	1 g
Protein	4 g	1 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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