TempoLife › Calorie database › Vegetables › Kale
Kale calories and nutrition facts
100 grams of kale contains 35 calories, with 2.9 g of protein, 4.4 g of carbohydrate and 1.5 g of fat. It provides 4.1 g of fiber and 1 g of sugar per 100 g. Most of its calories come from carbohydrate.
Kale is sturdy enough to survive dressing without wilting, and calorie-wise it is nearly invisible — a chopped cup is about 33 calories with more protein than most leaves. Massaging it with a little oil softens the chew; the oil is the only number that moves. Baked kale crisps concentrate it by driving off water.
Where the calories come from
Protein 27% Carbs 41% Fat 32%
How kale compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale | 35 kcal | 2.9 g | 4.4 g | 1.5 g |
| Frozen kale, boiled | 36 kcal | 2.9 g | 5.3 g | 1.2 g |
| Kale, boiled | 36 kcal | 2.9 g | 5.3 g | 1.2 g |
| Parsley | 36 kcal | 3 g | 6.3 g | 0.8 g |
| Lambsquarters, boiled | 32 kcal | 3.2 g | 5 g | 0.7 g |
Nutrition facts for kale
| Nutrient | Per 100 g | Per 1 cup, chopped |
|---|---|---|
| Calories | 35 kcal | 23 kcal |
| Protein | 2.9 g | 2 g |
| Carbohydrate | 4.4 g | 3 g |
| Fat | 1.5 g | 1 g |
| Fiber | 4.1 g | 3 g |
| Sugar | 1 g | 1 g |
| Saturated fat | 0.2 g | 0 g |
| Salt | 0.1 g | 0 g |
Print an EU-style nutrition label for kale — per 100 g and per portion.
Vitamins and minerals in kale
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin K | 390 µg | 325% |
| Vitamin C | 93.4 mg | 104% |
| Manganese | 0.92 mg | 40% |
| Riboflavin (B2) | 0.35 mg | 27% |
| Vitamin A | 241 µg | 27% |
| Calcium | 254 mg | 20% |
| Iron | 1.6 mg | 9% |
| Thiamin (B1) | 0.11 mg | 9% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common kale servings
How many calories in a portion of kale — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (21 g) | 7.4 kcal | 0.6 g | 0.9 g | 0.3 g |
| 100 g (100 g) | 35 kcal | 3 g | 4 g | 2 g |
Log kale in one tap
TempoLife lets you search this food, pick your portion and save it to a private daily diary — or snap a photo of the whole meal and edit the estimate. Free to start.
Frequently asked questions
How many calories are in kale?
Kale has 35 calories per 100 grams. A typical serving of 1 cup, chopped (67 g) has about 23 calories.
How much protein is in kale?
Kale contains 2.9 g of protein per 100 g, or about 2 g per 1 cup, chopped.
How much sugar is in kale?
Kale contains 1 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is kale low in carbs?
Yes by the numbers: Kale has 4.4 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
How much fiber does kale have?
Kale has 4.1 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these kale calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168421 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
