Food calories · USDA data
Calories in kale
7 calories
in 1 cup, 21 g
- Protein
- 0.6 g
- Carbs
- 0.9 g
- Fat
- 0.3 g
- Fiber
- 0.9 g
Kale has 7 calories. That is USDA's figure for 1 cup, which weighs 21 g. Per 100 g, kale has 35 calories.
Its calories are spread out: 41% from carbohydrate, 31% from fat and 27% from protein.
It takes 286 g of kale to reach 100 calories, which is about 14 × 1 cup.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 21 g | 7 | 0.6 g | 0.9 g | 0.3 g |
| 1 oz | 28.3 g | 10 | 0.8 g | 1.3 g | 0.4 g |
| 100 g | 100 g | 35 | 2.9 g | 4.4 g | 1.5 g |
Portion weights are USDA's own. Your kale may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 27% of calories (2.9 g per 100 g)
- Carbohydrate: 41% (4.4 g per 100 g, of which 4.1 g fiber)
- Fat: 31% (1.5 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, okra has the fewest calories of these four (33 per 100 g) and cooked broccoli the most (35).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale | 35 | 2.9 g | 4.4 g | 1.5 g |
| Cooked broccoli | 35 | 2.4 g | 7.2 g | 0.4 g |
| Broccoli | 34 | 2.8 g | 6.6 g | 0.4 g |
| Okra | 33 | 1.9 g | 7.5 g | 0.2 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in kale?
Kale has 7 calories. USDA weighs 1 cup at 21 g, and kale has 35 calories per 100 g.
How much protein does kale have?
1 cup (21 g) has 0.6 g of protein, 1% of the 50 g Daily Value. Per 100 g it is 2.9 g.
How many carbs does kale have?
1 cup has 0.9 g of carbohydrate, including 0.9 g of fiber, and 0.3 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Kale, raw (FDC ID 168421). Values are averages; a packaged food's label may differ.