Cooked Kale vs Cooked Watercress Calories

Cooked Kale has 28% more calories than cooked watercress: 46 vs 36 calories per 100 g.

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

By typical serving, 1 cup of cooked kale (130 g) has 60 calories and 1 cup of cooked watercress (142 g) has 51 calories.

Cooked Kale and Cooked Watercress calorie calculator

Amount of each−+Unitgramsouncescalories (same calories)

Cooked Kale

46calories in 100 g

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

Cooked Kale nutrition

Cooked Watercress

36calories in 100 g

• Protein 2.4 g
• Fat 2.8 g
• Carbs 1.4 g

Cooked Watercress nutrition

Nutrition per 100 grams

Nutrient	Cooked Kale	Cooked Watercress
Calories	46	36
Protein	3.1 g	2.4 g
Fat	1.6 g	2.8 g
Saturated fat	0.2 g	0.7 g
Carbohydrates	4.7 g	1.4 g
Fiber	4.4 g	0.5 g
Sugars	0.9 g	0.2 g
Sodium	181 mg	173 mg
Potassium	373 mg	344 mg
Calcium	272 mg	125 mg
Iron	1.7 mg	0.2 mg
Vitamin C	70 mg	31 mg

Cooked Kale vs Cooked Watercress: common questions

Which has more calories, cooked kale or cooked watercress?

Cooked Kale has more calories per 100 g (46 vs 36).

Which has more protein, cooked kale or cooked watercress?

Cooked Kale has more protein per 100 g (3.1 g vs 2.4 g).

Is cooked kale or cooked watercress better for weight loss?

Cooked Watercress 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 Kale

Cooked Kale nutritionvs Cooked Beet Greensvs Cooked Chardvs Cooked Collardvs Cooked Dandelion Greensvs Cooked Escarolevs Spinachvs Cooked Lettuce

Cooked Watercress

Cooked Watercress nutritionvs Cooked Cressvs Cooked Dandelion Greensvs Boiled Purslanevs Spinach

Source: USDA FoodData Central. Cooked Kale: FDC ID 2709600. Cooked Watercress: FDC ID 2709640.