How Many Calories in Kale? Nutrition Facts & Macros
A cup of chopped kale (67 g) has 23 calories
Protein 2g · Carbs 3g · Fat 1g
Kale is one of the most nutrient-dense foods on the planet — extremely rich in vitamins K (433% DV), C (104% DV), and A (241 mcg RAE) while containing only 35 kcal per 100 g. Popular as a superfood for smoothies, salads, and chips, kale delivers exceptional micronutrition per calorie. Here's everything you need to know about kale calories and macros, based on USDA data. Raw kale is about 90% water by weight.
146 kJ · per 100g · Water: 89.63 g
Calorie Calculator: Kale (Raw)
67 g Kale (Raw) contains 23 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chopped (67 g) | 23 kcal | 2g | 3g | 1g |
| 1 leaf (8 g) | 3 kcal | 0.2g | 0.4g | 0.1g |
| 100 grams | 35 kcal | 2.9g | 4.4g | 1.5g |
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Kale (Raw) — Nutrition Facts
| Kale (Raw) | per 100g |
|---|---|
| Calories | 35 kcal |
| Protein | 2.92 g |
| Fat | 1.49 g |
| Carbs | 4.42 g |
| Fiber | 4.1 g |
| Sugar | 0.99 g |
| Sodium | 53 mg |
| Potassium | 348 mg |
| Magnesium | 33 mg |
| Phosphorus | 55 mg |
| Vitamin C | 93.4 mg |
| Vitamin B6 | 0.147 mg |
| Folate | 62 mcg |
| Manganese | 0.92 mg |
| Water | 89.63 g |
Source: USDA FoodData Central (FDC ID: 168421) · Data verified April 2026
Variations
Raw kale
35 kcal per 100 g — fresh raw kale. 90% water content. Best for salads, smoothies, and as a garnish. Massage with oil and lemon to soften the tough leaves.
Cooked (boiled/steamed)
28 kcal per 100 g — cooking reduces volume and some vitamin C, but makes minerals like calcium and iron more bioavailable. Steaming preserves more nutrients than boiling.
Kale chips (baked)
~450 kcal per 100 g — dehydration and added oil concentrate calories dramatically. A popular snack but much higher in calories than raw kale. Homemade with minimal oil is best.
Dietary Perspectives
For Weight Loss
Incredibly low calorie at 35 kcal per 100 g — one of the best foods for volume eating. A full cup of chopped kale (67 g) has only 23 kcal. High fiber (4.1 g) keeps you full, with virtually zero net carbs (0.32 g). The massive vitamin K (433% DV) and C (104% DV) content means you get exceptional micronutrition even on a deep calorie deficit. Add to smoothies, salads, or soups for volume without calories.
For Athletic Performance
Not a significant calorie or protein source, but the micronutrient density is unmatched. Vitamin K (390 mcg, 433% DV) supports bone health and blood clotting, vitamin C (93.4 mg, 104% DV) aids recovery and collagen synthesis, and potassium (348 mg) helps with electrolyte balance. Calcium (254 mg) is unusually high for a vegetable. Good as a nutrient-dense addition to meals rather than a training fuel source.
For Keto
Excellent for keto — only 0.32 g net carbs per 100 g (4.42 g carbs minus 4.1 g fiber). Virtually zero impact on ketosis. A full cup of chopped kale (67 g) has just 0.21 g net carbs. Rich in electrolytes (348 mg potassium, 33 mg magnesium) which are crucial on keto. High calcium (254 mg) supports bone health during dietary restriction. Use in salads, as a wrap substitute, or blended into smoothies.
Frequently Asked Questions
How many calories are in kale?
Raw kale contains 35 calories per 100 g. A cup of chopped kale (67 g) has about 23 calories. One leaf (8 g) has just 3 calories. Most calories come from carbohydrates (4.42 g) and protein (2.92 g), with a moderate amount of fat (1.49 g) for a vegetable.
What vitamins does kale have?
Kale is a vitamin powerhouse. Per 100 g it provides 390 mcg of vitamin K (433% DV), 93.4 mg of vitamin C (104% DV), and 241 mcg RAE of vitamin A. It also contains 254 mg of calcium, 348 mg of potassium, 33 mg of magnesium, and 0.92 mg of manganese. Few foods match this micronutrient density.
Is kale good for weight loss?
Kale is excellent for weight loss. At only 35 kcal per 100 g with 4.1 g of fiber and 90% water content, you can eat large volumes for very few calories. A full cup of chopped kale (67 g) has only 23 calories. The high fiber content keeps you full, and the impressive vitamin density means you get maximum nutrition per calorie.
Kale vs spinach — which is healthier?
Both are exceptional, but they excel in different areas. Kale has more vitamin C (93.4 mg vs 28.1 mg), more calcium (254 mg vs 99 mg), and more fiber (4.1 g vs 2.2 g) per 100 g. Spinach has fewer calories (23 vs 35 kcal), more iron (2.71 mg vs 1.6 mg), and more potassium (558 mg vs 348 mg). Ideally, eat both regularly.
How to eat kale?
Kale is versatile. Eat it raw in salads (massage with oil and lemon to soften), blend into smoothies with fruit, bake into crispy kale chips with olive oil, or add to soups and stews where it holds its texture better than spinach. Cooking reduces vitamin C but makes minerals like calcium more bioavailable.
How many carbs are in kale?
Raw kale has 4.42 g of total carbohydrates per 100 g, with 4.1 g coming from fiber. That leaves only 0.32 g of net carbs per 100 g — one of the lowest among all vegetables. A full cup of chopped kale (67 g) has just 0.21 g of net carbs, making kale one of the most keto-friendly foods available.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale (Raw) | 35 | 2.92g | 4.42g | 1.49g |
| Spinach (Raw) | 23 | 2.86g | 3.63g | 0.39g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Cabbage (Green) | 25 | 1.28g | 5.8g | 0.1g |
| Brussels Sprouts (Raw) | 43 | 3.38g | 8.95g | 0.3g |
per 100g
Per 100 g, raw kale has 35 kcal — slightly more than spinach (23 kcal) but comparable to broccoli (34 kcal). However, kale far surpasses both in vitamin K (390 mcg vs spinach 483 mcg vs broccoli 102 mcg) and has significantly more vitamin C than broccoli.
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