Calories in Kale
Kale has 35 kcal per 100 g, with 2.9 g protein, 4.4 g carbohydrate and 1.5 g fat. 1 cup of kale (pieces of ~1", 21 g) is 7 kcal.
Nutrition per serving
| Serving | kcal | Protein | Carbs | Fat | Fiber | Sugars | Sodium |
|---|---|---|---|---|---|---|---|
| 100 g | 35 | 2.9 g | 4.4 g | 1.5 g | 4.1 g | 0.8 g | 53 mg |
| 1 cup pieces of ~1" · 21 g | 7 | 0.6 g | 0.9 g | 0.3 g | 0.8 g | 0.2 g | 11 mg |
Where the calories come from
27% protein · 41% carbohydrate · 32% fat, by energy (4, 4 and 9 kcal per gram).
- Protein 27%
- Carbs 41%
- Fat 32%
1 cup of kale (pieces of ~1") on the day view
What logging 1 cup of kale (pieces of ~1") looks like in Kaunto: 7 kcal is 0% of a 2,000 kcal day.
The reference day is a scale, not a target; the macro calculator estimates your own.
Compared with other vegetables
Per 100 g. Closest by protein per calorie.
| Food | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale | 35 | 2.9 g | 4.4 g | 1.5 g |
| Broccoli | 31 | 2.6 g | 6.3 g | 0.3 g |
| Edamame, raw | 147 | 13 g | 11 g | 6.8 g |
| Enoki mushrooms | 37 | 2.7 g | 7.8 g | 0.3 g |
| Romaine lettuce | 17 | 1.2 g | 3.2 g | 0.3 g |
| Artichoke | 47 | 3.3 g | 11 g | 0.2 g |
Side-by-side comparisons
Frequently asked questions
How many calories are in 1 cup of kale (pieces of ~1")?
1 cup of kale (pieces of ~1", 21 g) contains 7 kcal, 0.6 g protein, 0.9 g carbohydrate and 0.3 g fat.
How much protein is in kale?
Kale has 2.9 g of protein per 100 g, which is 0.6 g in 1 cup of kale (pieces of ~1").
What are the macros of kale?
Per 100 g: 2.9 g protein, 4.4 g carbohydrate, 1.5 g fat. By energy that is 27% protein, 41% carbohydrate and 32% fat, so most of its calories come from carbohydrate.
Source: USDA FoodData Central, “Kale, raw”, FDC ID 323505 (Foundation Foods), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. Counting macros for the first time? Start with how to count macros.