Calories in Kale
49 calories per 100g (33 cal per 1 cup chopped)
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Kale contains 49 calories per 100g (33 cal per 1 cup chopped). Contains 2.2g of protein per 100g. A very low-calorie food perfect for weight management.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Very Low Calorie
Only 49 calories per 100g
Low Fat
Only 0.9g fat per 100g
Low Sugar
Only 0g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
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About Kale Nutrition
Kale is a nutrient-dense leafy green vegetable that has earned its reputation as a superfood. A member of the cruciferous family alongside broccoli and cabbage, kale is packed with vitamins, minerals, and powerful antioxidants. Available in curly, lacinato (dinosaur), and red varieties, kale offers one of the highest nutrient densities per calorie of any food.
With 49 calories per 100 grams, Kale provides 2.2g of protein,9g of carbohydrates, and 0.9g of fat.
Macronutrient Breakdown
- Protein: 2.2g - 18% of calories
- Carbohydrates: 9g - 73% of calories (including 1.3g fiber)
- Fat: 0.9g - 17% of calories
Health Benefits of Kale
- Exceptionally high in vitamin K - one cup provides over 600% of daily needs
- Excellent source of vitamin A and vitamin C for immune support
- Contains powerful antioxidants including quercetin and kaempferol
- Rich in lutein and zeaxanthin for eye health
- High fiber content supports digestive health and satiety
- Contains sulforaphane and other compounds studied for cancer prevention
How to Eat Kale
Kale can be eaten raw in salads (massage with oil to soften), blended in smoothies, sautéed with garlic, baked into crispy chips, or added to soups and stews. Remove the tough stems before eating. Massaging raw kale with olive oil and lemon breaks down fibers and reduces bitterness. Baby kale is more tender and mild for raw eating.
Selection and Storage
Choose kale with firm, dark green leaves without yellowing or wilting. Smaller leaves tend to be more tender. Store unwashed in a plastic bag in the refrigerator for up to a week. Wash thoroughly before use. Kale can be blanched and frozen for up to 8 months.
Dietary Considerations
Kale is extremely low in calories (just 33 per 100g) and suitable for virtually all diets. Those on blood thinners should maintain consistent vitamin K intake. Raw kale contains goitrogens that may affect thyroid function in large amounts - cooking reduces this. Start with small amounts if new to kale to assess digestive tolerance.
Frequently Asked Questions About Kale
How many calories are in a cup of kale?
One cup of raw chopped kale (about 67g) contains only 33 calories. Per 100g, kale has just 49 calories, making it one of the most nutrient-dense foods per calorie. Cooked kale is similar at 28 calories per cup due to volume reduction.
Is kale healthier than spinach?
Both are extremely healthy, but kale has more vitamin C, vitamin K, and fiber, while spinach has more iron, folate, and vitamin A. Kale is lower in oxalates than spinach, making its minerals more bioavailable. Including both in your diet provides complementary benefits.
Is it OK to eat kale every day?
Yes, eating kale daily is healthy for most people and provides consistent antioxidants, vitamins, and fiber. However, those on blood thinners should maintain steady vitamin K intake. Rotating with other greens ensures nutrient variety.
Is raw or cooked kale healthier?
Both have benefits. Raw kale retains more vitamin C and enzymes, while cooking increases absorption of some nutrients and reduces goitrogens. Lightly sautéing or steaming preserves most nutrients while improving digestibility. Vary your preparation methods.
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Data Source
USDA Verified DataAll nutrition values are verified from USDA laboratory analysis.
Learn how to use this data →Nutrition Guides
Recommended Kitchen Tools
Track your nutrition more accurately with the right tools.
Digital Food Scale
Measure exact portions for accurate calorie tracking
NutriBullet Blender
Make smoothies and shakes in seconds for easy meal prep
Meal Prep Containers (21-Pack)
Portion-controlled containers to plan your weekly meals
Optimum Nutrition Protein Powder
Gold standard whey protein for muscle recovery and nutrition goals
As an Amazon Associate, we earn from qualifying purchases.
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Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.