Calorie comparison
Brussels Sprouts vs Kale
Per 100 grams, brussels sprouts is the lighter choice by 6 calories, while kale delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Brussels Sprouts | Kale |
|---|---|---|
| Calories | 43 | 49 |
| Protein | 3.4 g | 4.3 g |
| Carbs | 9 g | 9 g |
| Fat | 0.3 g | 0.9 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥬 Brussels Sprouts
1 cup (88 g)
38 cal
3 g protein · 7.9 g carbs · 0.3 g fat
🥬 Kale
1 cup (67 g)
33 cal
2.9 g protein · 6 g carbs · 0.6 g fat
Frequently asked
Which has more calories, brussels sprouts or kale?
Per 100 g, brussels sprouts has 43 calories and kale has 49. Brussels Sprouts is lower in calories.
Which has more protein, brussels sprouts or kale?
Brussels Sprouts has 3.4 g of protein per 100 g; kale has 4.3 g. Kale wins on protein.
Is brussels sprouts or kale better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward brussels sprouts — but portion size matters more than which food you pick.
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