How many calories are in kale?
Kale: 1 cup, chopped (21 g) has 7 kcal and 0.6 g of protein. Per 100 g: 35 kcal.
Values for: raw
Values are for the raw food. Cooking changes the weight (water is lost or absorbed), so always compare in the same state.
1 cup, chopped (21 g)
7kcal
100 g
35kcal
Nutrients per 100 g
- Protein
- 2.9 g
- Carbs
- 4.4 g
- Fat
- 1.5 g
- Fiber
- 4.1 g
- Sugars
- 1 g
Is it a source of protein? Yes: 33% of its calories come from protein, so it meets the EU labelling criterion for “high protein” (at least 20%; Regulation (EC) No 1924/2006). That is a share, not an amount: 100 g has 2.9 g.
Servings and amounts
| Amount | kcal | Prot. | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, chopped (21 g) | 7 | 0.6 | 0.9 | 0.3 |
| 50 g | 18 | 1.5 | 2.2 | 0.8 |
| 100 g | 35 | 2.9 | 4.4 | 1.5 |
| 150 g | 53 | 4.4 | 6.6 | 2.3 |
| 200 g | 70 | 5.8 | 8.8 | 3 |
Household servings are the weights given by the same source; the rest is scaled from 100 g. Weigh something else and the app does the maths.
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Frequently asked questions
How many calories are in kale?
Kale: 1 cup, chopped (21 g) has 7 kcal and 0.6 g of protein. Per 100 g: 35 kcal. Values for: raw.
How much protein is in kale?
1 cup, chopped (21 g): 0.6 g of protein. Per 100 g, 2.9 g, with 4.4 g of carbs and 1.5 g of fat. Is it a source of protein? Yes: 33% of its calories come from protein, so it meets the EU labelling criterion for “high protein” (at least 20%; Regulation (EC) No 1924/2006). That is a share, not an amount: 100 g has 2.9 g.
What are the macros of kale?
Per 100 g: 2.9 g of protein, 4.4 g of carbs (1 g of sugars), 1.5 g of fat and 4.1 g of fiber.
Are these values raw or cooked?
Values are for the raw food. They are for kale: raw. Cooking changes the weight (water is lost or absorbed), so always compare in the same state.
Is kale fattening?
No single food makes you gain weight on its own: the day’s total does. 1 cup, chopped (21 g): 7 kcal, 0% of the 2,000 kcal used as the reference on food labels.
How do I know how much is on my plate without weighing it?
Eyeballing it is where manual counting breaks. With a photo, Renzy estimates the amount and the calories, and you correct whatever needs it.
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Source
USDA FoodData Central (SR Legacy), entry 168421
A specific product varies with variety, brand and cooking. If yours has a label, the label wins.
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