Kale vs Mustard
Side-by-side macro comparison. Kale vs Mustard per their standard serving sizes.
Macro Comparison Table
| Macro | Kale | Mustard | Difference |
|---|---|---|---|
| Calories | 7 cal | 9 cal | -22% Kale |
| Protein | 0.6g | 0.6g | 0% Kale |
| Carbs | 1g | 0.6g | +67% Kale |
| Fat | 0.2g | 0.5g | -60% Kale |
Differences shown relative to Kale. Positive = Kale has more.
Quick Take
Kale delivers 7 calories per serving with 0.6g protein, 1g carbs, and 0.2g fat. Mustard delivers 9 calories with 0.6g protein, 0.6g carbs, and 0.5g fat. The most meaningful difference: they're within 2 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Kale gives you 2 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Kale delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Mustard brings 9 calories — useful when you're chasing a surplus and struggling to eat enough. Mustard delivers 0.6g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Kale and Mustard are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Kale or Mustard?
Mustard has more protein: 0.6g vs 0.6g per serving. That's a difference of 0g.
Which has fewer calories, Kale or Mustard?
Kale has 7 calories per serving vs 9 calories in Mustard — a difference of 2 calories.
Is Kale or Mustard better for keto?
Mustard is the better keto choice at 0.6g carbs per serving vs 1g carbs in Kale.
Is Kale or Mustard better for weight loss?
For weight loss, Kale gives you more calorie flexibility (2 cal less per serving). For preserving muscle during a deficit, Kale delivers more protein per calorie. Most people on cuts benefit from Kale.
Which Is Better for Your Goal?
🔥 Weight Loss
Kale
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
tie
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Mustard
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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