Kale Calories and Nutrition Facts
Kale has 35 calories per 100 g, with 2.9 g protein, 4.4 g carbs and 1.5 g fat. Official USDA analytical record: Kale, raw (FDC ID: 323505).
One standard serving of kale (1 cup, pieces of ~1" (21 g)) contains 7 calories, 0.6g protein, 0.9g total carbs (0.1g net carbs), and 0.3g fat. Per 100 grams, it supplies 35 calories.
Energy density
0.35 kcal/g
very low
Protein / 100 kcal
8.3 g
satiety per calorie
Net carbs / 100 g
0.3 g
carbs minus fibre
100 kcal portion
286 g
≈ 10.1 oz
- Sugars
- 0.2g
- Fibre
- 0.8g
- Saturated fat
- 0g
- Sodium
- 11mg
Kale Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 cup, pieces of ~1" (21 g) | 20.6 g | 7 kcal | 0.9 g | 0.1 g | 0.6 g | 0.3 g |
| 100 g | 100 g | 35 kcal | 4.4 g | 0.3 g | 2.9 g | 1.5 g |
Kale, raw nutrition facts
The table below shows the complete nutritional profile for kale, raw per 100 g (the laboratory analytical standard) and per 1 cup, pieces of ~1" (21 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is a source of fibre, relatively low in calories.
| Nutrient | Per 100 g | Per 1 cup, pieces of ~1" (21 g) | % DV* |
|---|---|---|---|
| Calories | 35 kcal | 7 kcal | — |
| Protein | 2.9 g | 0.6 g | 6% |
| Carbohydrate | 4.4 g | 0.9 g | 2% |
| Fat | 1.5 g | 0.3 g | 2% |
| Sugars | 0.8 g | 0.2 g | — |
| Fibre | 4.1 g | 0.8 g | 15% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 53 mg | 11 mg | 2% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Kale calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.35 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 10 kcal | 0.8 g | 1.2 g | 0.4 g |
| 100 g (3.5 oz) | 35 kcal | 2.9 g | 4.4 g | 1.5 g |
| 4 oz (113 g) | 40 kcal | 3.3 g | 5 g | 1.7 g |
| 8 oz / ½ lb (227 g) | 79 kcal | 6.6 g | 10 g | 3.4 g |
| 1 lb (454 g) | 159 kcal | 13.2 g | 20 g | 6.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 323505.
View raw USDA laboratory entry →How kale compares to other vegetables
Against the 80 vegetables in this database, kale ranks 44th lowest in calories and 11th highest in protein. The category averages 50 kcal per 100 g, so this one is 30% below it. The lightest option in the category is pickles, cucumber, dill or kosher dill at 12 kcal per 100 g, and the protein leader is flour, potato at 8.1 g per 100 g.
| Vegetables (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍅 Tomato, sauce, canned, with salt added | 34 kcal | 1.4 g | 0.34 |
| 🍽️ Turnips, raw | 34 kcal | 1 g | 0.34 |
| 🥬 Kale, raw (this page) | 35 kcal | 2.9 g | 0.35 |
| 🧅 Onions, white, raw | 35 kcal | 0.9 g | 0.35 |
| 🥬 Kale, frozen, cooked, boiled, drained, without salt | 36 kcal | 2.9 g | 0.36 |
Portion planning with kale
- 100 calories comes to about 286 g (10.1 oz).
- 20 g of protein takes about 690 g, bringing 242 kcal with it — that is 8.3 g of protein per 100 calories.
- Fibre density is 11.7 g per 100 calories, covering 15% of the daily fibre target per 100 g.
- Macro split by calories: 41% carbs, 27% protein, 32% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low calorie — 35 kcal per 100 g (≤ 40)
- Good source of fibre — 4.1 g per 100 g (≥ 10% DV)
- Low fat — 1.5 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Low sodium — 53 mg per 100 g (≤ 140 mg)
- Keto-friendly — 0.3 g net carbs per 100 g (≤ 5 g)
Track kale for free
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Kale FAQ & Nutrition Questions
How many calories and carbs are in 1 cup, pieces of ~1" (21 g) of kale?
One serving of 1 cup, pieces of ~1" (21 g) provides 7 calories, 0.9 g total carbs (0.1 g net carbs), 0.6 g protein, and 0.3 g fat.
How many calories are in 100 g of kale?
Kale contains 35 calories per 100 g, with 2.9 g protein, 4.4 g carbohydrate, and 1.5 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for kale?
The official USDA FoodData Central ID for "Kale, raw" is FDC ID: 323505. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of kale?
By calories, kale is approximately 41% carbohydrates, 27% protein, and 32% fat.
How many calories are in an ounce of kale?
One ounce (28 g) of kale has 10 calories, with 0.8 g protein, 1.2 g carbs and 0.4 g fat. Four ounces (113 g) comes to 40 calories, and a full pound (454 g) to 159 calories.
How much kale is 100 calories?
About 286 g of kale supplies 100 calories, because it carries 0.35 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much kale do I need for 20 g of protein?
Roughly 690 g of kale, which also brings 242 calories with it. That works out to 8.3 g of protein per 100 calories.
How many net carbs are in kale?
Per 100 g, kale has 0.3 g net carbs — 4.4 g total carbohydrate minus 4.1 g fibre.
Is kale high or low in calories for a vegetable?
Kale sits 30% below the vegetables average of 50 kcal per 100 g, ranking 44th lowest of 80 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.