How much protein is in 4 oz of kale, raw?

A 4 oz (113g) serving of kale, raw provides 4.9g of protein and 56 calories, along with 10g of carbohydrates and 1g of fat.

How much kale, raw do I need to get 30g of protein?

To get 30 grams of protein from kale, raw, you need 24.6 oz (698 grams), which contains approximately 342 calories.

100 grams of kale, raw contains 4.3g of protein (49 kcal). One full pound (16 oz / 454g) contains 19.5g of protein (222 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 4.9g Protein (56 kcal)

To hit 30g of protein from kale, raw, measure 24.6 oz (698 g) for ~342 calories.

Per 4 oz (113g US)

4.9g P

56 kcal · 10g C · 1g F

Per 100 Grams

4.3g P

49 kcal · 8.8g C · 0.9g F

Per 1 Pound (16 oz)

19.5g P

222 kcal total

30g Protein Portion

24.6 oz

698g · 342 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	16.4 oz	465 g	228 kcal	40.9g C · 4.2g F
30g Protein	24.6 oz	698 g	342 kcal	61.4g C · 6.3g F
40g Protein	32.8 oz	930 g	456 kcal	81.8g C · 8.4g F
50g Protein	41.0 oz	1,163 g	570 kcal	102.3g C · 10.5g F