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Cooked Chard vs Cooked Kale Calories
Cooked Kale has 5% more calories than cooked chard: 46 vs 44 calories per 100 g.
For protein, cooked kale has more. For fat, cooked chard has more. For carbohydrates, cooked kale has more. For fiber, cooked kale has more.
By typical serving, 1 cup of cooked chard (150 g) has 66 calories and 1 cup of cooked kale (130 g) has 60 calories.
Cooked Chard and Cooked Kale calorie calculator
Nutrition per 100 grams
| Nutrient | Cooked Chard | Cooked Kale |
|---|---|---|
| Calories | 44 | 46 |
| Protein | 1.9 g | 3.1 g |
| Fat | 3 g | 1.6 g |
| Saturated fat | 0.7 g | 0.2 g |
| Carbohydrates | 3.9 g | 4.7 g |
| Fiber | 1.7 g | 4.4 g |
| Sugars | 1.2 g | 0.9 g |
| Sodium | 352 mg | 181 mg |
| Potassium | 395 mg | 373 mg |
| Calcium | 54 mg | 272 mg |
| Iron | 1.9 mg | 1.7 mg |
| Vitamin C | 22 mg | 70 mg |
Cooked Chard vs Cooked Kale: common questions
Which has more calories, cooked chard or cooked kale?
Cooked Kale has more calories per 100 g (46 vs 44).
Which has more protein, cooked chard or cooked kale?
Cooked Kale has more protein per 100 g (3.1 g vs 1.9 g).
Is cooked chard or cooked kale better for weight loss?
Cooked Chard has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Source: USDA FoodData Central. Cooked Chard: FDC ID 2709575. Cooked Kale: FDC ID 2709600.