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How Many Calories in Kale?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 14 kcal | 1.2g |
| 100g | 49 kcal | 4.3g |
| 1 cup | 8 kcal | 0.7g |
A kale contains 49 calories per 100g. A typical 1 cup (16g) provides about 8 calories. Kale is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Kale Nutrition Facts
| Nutrient | Per 100g | Per serving (16g) |
|---|---|---|
| Calories | 49 kcal | 8 kcal |
| Protein | 4.3g | 0.7g |
| Carbohydrates | 8.8g | 1.4g |
| of which Sugars | 2.3g | 0.4g |
| Fat | 0.9g | 0.1g |
| of which Saturates | 0.1g | 0.0g |
| Fibre | 3.6g | 0.6g |
| Sodium | 38.0mg | 6mg |
| Potassium | 491.0mg | 79mg |
| Calcium | 150.0mg | 24mg |
| Iron | 1.5mg | 0.2mg |
| Vitamin C | 120.0mg | 19.2mg |
| Vitamin A | 500.0µg | 80µg |
| Selenium | 0.9µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of fibre (13% DV)
- Low in saturated fat (0% DV)
- Low in sodium (2% DV)
- A good source of potassium (10% DV)
- A good source of calcium (12% DV)
- High in vitamin C (133% DV) — an excellent source
- High in vitamin A (56% DV) — an excellent source
- Calories: 2% DV
- Protein: 9% DV
- Carbohydrates: 3% DV
- Fibre: 13% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 2% DV
- Potassium: 10% DV
- Calcium: 12% DV
- Iron: 8% DV
- Vitamin C: 133% DV
- Vitamin A: 56% DV
- Selenium: 2% DV
- Riboflavin (B2): 8% DV
Useful for tracking kale
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Have a cat or dog? Check whether kale is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out kale for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does kale fit your diet?
Weight management
At 49 calories per 100g, kale is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in kale per 100g?
Kale contains 49 calories per 100g, based on USDA reference data.
Is kale high in calories?
A 1 cup of kale (16g) has around 8 calories — roughly 0% of a 2,000-calorie daily intake.
Is kale good for weight loss?
At 49 calories per 100g, kale is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 8 calories.
How much protein is in kale?
Kale contains 4.3g of protein per 100g.
Is kale a good source of fibre?
Yes — kale provides 3.6g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does kale compare to seaweed, irishmoss, raw?
Kale has 49 calories per 100g, close to seaweed, irishmoss, raw at 49 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of kale for 20g of protein?
With 4.3g of protein per 100g, you'd need roughly 465g of kale to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to kale by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale (this page) | 49 kcal | 4.3g | 8.8g | 0.9g |
| Seaweed, Irishmoss, Raw | 49 kcal | 1.5g | 12.3g | 0.2g |
| Vegetables, Mixed, Canned, Drained Solids | 49 kcal | 2.6g | 9.3g | 0.2g |
| Winged Beans, Immature Seeds, Raw | 49 kcal | 7.0g | 4.3g | 0.9g |
| Silk Light Chocolate, Soymilk | 49 kcal | 2.1g | 9.1g | 0.6g |
| Eggplant, Pickled | 49 kcal | 0.9g | 9.8g | 0.7g |
| Horseradish, Prepared | 48 kcal | 1.2g | 11.3g | 0.7g |
More kit for kale tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.