Foods · Vegetables
Calories in kale
Kale: about 35 calories per 100 g. A portion of 1 cup (21 g) has about 7 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 35 | 2.9 g | 4.4 g | 1.5 g |
| 1 cup | 21 g | 7 | 0.6 g | 0.9 g | 0.3 g |
Where the calories come from
- Protein 27%
- Carbs 41%
- Fat 31%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 35 kcal |
| Protein | 2.9 g |
| Carbohydrate | 4.4 g |
| of which sugars | 1 g |
| Fibre | 4.1 g |
| Fat | 1.5 g |
| of which saturated | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 53 mg |
| Potassium | 348 mg |
| Calcium | 254 mg |
| Iron | 1.6 mg |
| Vitamin C | 93.4 mg |
| Water | 89.6 g |
How it compares with other vegetables
Among the 28 vegetables listed on this site, kale ranks number 18 from the lowest in calories per 100 g, and number 6 from the highest in protein per 100 g.
Fewer calories per 100 g
- Pumpkin (canned) 34 cal
- Broccoli 34 cal
- Green beans 31 cal
What 7 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of kale (1 cup, 7 calories) equals about 2 minutes of walking or 1 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Kale, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in kale (1 cup)?
About 7 calories (≈). That is 1 cup (21 g) of kale, using the USDA reference value of 35 calories per 100 g.
How many calories are in 100 grams of kale?
About 35 calories (≈). One ounce (28 g) is about 10 calories.
How much protein is in kale?
2.9 g per 100 g, and about 27% of its calories come from protein (≈). A portion of 1 cup has about 0.6 g.
Source
- USDA FoodData Central, SR Legacy: Kale, raw (FDC ID 168421)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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