Cooked Escarole vs Cooked Kale Calories

Cooked Kale has 24% more calories than cooked escarole: 46 vs 37 calories per 100 g.

For protein, cooked kale has more. For fat, cooked escarole has more. For carbohydrates, cooked kale has more. For fiber, cooked kale has more.

By typical serving, 1 head of cooked escarole (321 g) has 119 calories and 1 cup of cooked kale (130 g) has 60 calories.

Cooked Escarole and Cooked Kale calorie calculator

Amount of each−+Unitgramsouncescalories (same calories)

Cooked Escarole

37calories in 100 g

• Protein 1.1 g
• Fat 2.7 g
• Carbs 3 g

Cooked Escarole nutrition

Cooked Kale

46calories in 100 g

• Protein 3.1 g
• Fat 1.6 g
• Carbs 4.7 g

Cooked Kale nutrition

Nutrition per 100 grams

Nutrient	Cooked Escarole	Cooked Kale
Calories	37	46
Protein	1.1 g	3.1 g
Fat	2.7 g	1.6 g
Saturated fat	0.7 g	0.2 g
Carbohydrates	3 g	4.7 g
Fiber	2.7 g	4.4 g
Sugars	0.2 g	0.9 g
Sodium	139 mg	181 mg
Potassium	238 mg	373 mg
Calcium	45 mg	272 mg
Iron	0.7 mg	1.7 mg
Vitamin C	3.2 mg	70 mg

Cooked Escarole vs Cooked Kale: common questions

Which has more calories, cooked escarole or cooked kale?

Cooked Kale has more calories per 100 g (46 vs 37).

Which has more protein, cooked escarole or cooked kale?

Cooked Kale has more protein per 100 g (3.1 g vs 1.1 g).

Is cooked escarole or cooked kale better for weight loss?

Cooked Escarole 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

Cooked Escarole

Cooked Escarole nutritionvs Spinachvs Cooked Lettucevs Boiled Swiss Chard

Cooked Kale

Cooked Kale nutritionvs Cooked Beet Greensvs Cooked Chardvs Cooked Collardvs Cooked Dandelion Greensvs Spinachvs Cooked Lettucevs Cooked Broccoli

Source: USDA FoodData Central. Cooked Escarole: FDC ID 2709592. Cooked Kale: FDC ID 2709600.