Vegetables
Kale calories and nutrition
A cup of raw kale (21 g) has 7 calories, with 0.6 g of protein, 0.9 g of carbs and 0.3 g of fat. That is 35 calories per 100 g.
Raw kale. Data: USDA FoodData Central, “Kale, raw”. Raw kale. Added sauces, toppings and a different serving weight change the totals.
Serving size
1 cup, raw · 21 g
7 calories
- Protein
- 0.6 g27% of calories · 1% DV
- Carbs
- 0.9 g41% of calories · 0% DV
- Fat
- 0.3 g31% of calories · 0% DV
- Fiber
- 0.9 g
- Sugars
- 0.2 g
- Saturated fat
- 0.0 g
- Sodium
- 11 mg
Calories in kale by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, raw21 g | 7 | 0.6 g | 0.9 g | 0.3 g |
| ½ serving10.5 g | 4 | 0.3 g | 0.5 g | 0.2 g |
| 2 servings42 g | 15 | 1.2 g | 1.9 g | 0.6 g |
| 100 g100 g | 35 | 2.9 g | 4.4 g | 1.5 g |
Serving weights are USDA’s household measures for this food.
Kale nutrition facts
Per 100 g, 35 calories: 27% from protein, 41% from carbs and 31% from fat.
| Nutrient | Per 100 g | Per serving1 cup, raw · 21 g | % Daily Value |
|---|---|---|---|
| Calories | 35 | 7 | – |
| Total fat | 1.5 g | 0.3 g | 0% |
| Saturated fat | 0.2 g | 0.0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 53 mg | 11 mg | 0% |
| Total carbohydrate | 4.4 g | 0.9 g | 0% |
| Dietary fiber | 4.1 g | 0.9 g | 3% |
| Total sugars | 1.0 g | 0.2 g | – |
| Protein | 2.9 g | 0.6 g | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 254 mg | 53 mg | 4% |
| Iron | 1.6 mg | 0.3 mg | 2% |
| Potassium | 348 mg | 73 mg | 2% |
| Vitamin A | 241 µg | 51 µg | 6% |
| Vitamin C | 93 mg | 20 mg | 22% |
% Daily Value is per serving (1 cup, raw), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of raw kale (7 calories) takes about 2 minutes of walking, roughly 300 steps.
Compare calories by serving
A cup of raw kale has 7 calories, 1 less calorie than a cup of shredded romaine lettuce (8 calories). The portions weigh 21 g and 47 g, respectively.
Related foods to explore
Kale questions
How much protein is in a cup of raw kale?
A cup of raw kale (21 g) has 0.6 g of protein, 1% of the 50 g Daily Value. That is 2.9 g per 100 g.
How much fiber is in a cup of raw kale?
A cup of raw kale (21 g) has 0.9 g of fiber, 3% of the 28 g Daily Value. That is 4.1 g per 100 g.
Count it without looking it up.
Snap a photo of your meal and KaloCam estimates the calories and macros of everything on the plate. You can check and edit each item, and your day adds up on one screen.
See how KaloCam works →Sources
- U.S. Department of Agriculture, FoodData Central: Kale, raw (FDC ID 168421, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated