Calories in Kale
Kale has about 35 calories per 100 g, with 2.9 g protein, 1.5 g fat and 4.4 g carbs.
Quick answer
35 kcal
calories per 100 g
- Protein
- 2.9 g
- Fat
- 1.5 g
- Carbs
- 4.4 g
These are reference values. Ingredients and preparation can change the result.
Macros in KaleServing size calculator
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In your portion
23 kcal
- Protein
- 1.9 g
- Fat
- 1 g
- Carbs
- 2.9 g
Next: your food diary
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Get it on Google PlayNutrition table
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 50 g | 18 kcal | 1.5 g | 0.8 g | 2.2 g |
| 67 g | 23 kcal | 1.9 g | 1 g | 2.9 g |
| 100 g | 35 kcal | 2.9 g | 1.5 g | 4.4 g |
| 200 g | 70 kcal | 5.8 g | 3 g | 8.8 g |
Next: your food diary
Log meals by photo, text, voice or barcode. Check the portion and nutrition before saving.
Open the diary in Telegram
How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change kale calories quickly.
FAQ
How many calories are in kale?
Kale has about 35 calories per 100 g. A typical cup (67 g) has about 23 calories.
How much protein is in kale?
Kale has about 2.9 g protein per 100 g and about 1.9 g protein per cup.
Is kale good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
Related foods
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: July 24, 2026