How much kale, cooked to hit 30 g of protein?
You’d need about
1035 g
roughly 36 oz · 362 kcalKale, cooked isn't really a protein food. Hitting 30 g of protein from it alone would take about 1035 g (36 oz) — far more than anyone would eat in a sitting. Treat it as an extra, not your protein source.
2.9 gprotein / 100 g
35kcal / 100 g
8.3 gprotein / 100 kcal
How much kale, cooked for different protein targets
| Protein target | Kale, cooked | In ounces |
|---|---|---|
| 15 g | 515 g | 18 oz |
| 20 g | 690 g | 24 oz |
| 25 g | 860 g | 30 oz |
| 30 g | 1035 g | 36 oz |
| 40 g | 1380 g | 49 oz |
| 50 g | 1725 g | 61 oz |
Want this for your own target and today’s remaining protein?
Try it in the Protein-Per-Bite toolRelated foods
Questions
- How much kale, cooked do I need for 30 g of protein?
- About 1035 g — roughly 36 oz — of kale, cooked provides 30 g of protein, based on its 2.9 g of protein per 100 g.
- How much protein is in kale, cooked?
- Kale, cooked has about 2.9 g of protein per 100 g, at roughly 35 kcal per 100 g.
- Is kale, cooked a good way to hit protein goals on a GLP-1?
- Not on its own — kale, cooked is fairly low in protein, so it's better as a side than as your main protein when appetite is limited.
Figures are approximate estimates per 100 g and vary by brand, cut, and preparation. This is general information, not medical or nutritional advice. See our Medical Disclaimer.