Vegetables
Kale: calories and nutrition
Kale has 35 calories per 100 g. 1 cup of kale (21 g) has 7.4 calories, 0.6 g of protein, 0.9 g of carbohydrates and 0.3 g of fat.
Calories
Protein g
Carbs g
Fat g
Protein 27% of caloriesCarbohydrates 41%Fat 31%
At a glance
- Very light: 35 calories per 100 g, so you can eat a big portion for few calories.
- Protein makes up 33% of its calories (2.9 g per 100 g), which makes it a strong protein source.
- 4.1 g of fiber per 100 g.
Nutrition facts
| Nutrient | Per 100 g | Your portion |
|---|---|---|
| Calories | 35 | |
| Protein | 2.9 g | g |
| Carbohydrates | 4.4 g | g |
| Fiber | 4.1 g | g |
| Sugars | 1 g | g |
| Fat | 1.5 g | g |
| Saturated fat | 0.2 g | g |
| Sodium | 53 mg | mg |
| Potassium | 348 mg | mg |
| Calcium | 254 mg | mg |
| Iron | 1.6 mg | mg |
| Vitamin C | 93 mg | mg |
| Cholesterol | 0 mg | mg |
Source: USDA FoodData Central, SR Legacy, "Kale, raw" (FDC ID 168421). Values are averages and vary by variety, brand and preparation.
Questions
How many calories are in 1 cup of kale?
7.4 calories (21 g). Per 100 g, kale has 35 calories.
How much protein is in kale?
2.9 g per 100 g, or 0.6 g in 1 cup of kale.
How many carbs are in kale?
4.4 g of carbohydrates per 100 g, including 4.1 g of fiber and 1 g of sugars.
Similar foods
Broccoli (cooked): 35 kcalBroccoli: 34 kcalGreen onions: 32 kcalGreen beans: 31 kcalOnion: 40 kcalButternut squash: 40 kcalCarrots: 41 kcalBrussels sprouts: 43 kcal
How many calories do I need? · How much protein do I need?
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