How many calories are in Kale (Raw)?

A 100g serving of Kale (Raw) has 35 calories. You'll also get 2.92g of protein per serving.

Is Kale (Raw) high in protein?

Kale (Raw) has 2.92g of protein per 100g, which is considered low. That means about 33% of its calories come from protein.

How much fat is in Kale (Raw)?

Kale (Raw) has 1.49g of total fat per 100g, which is considered low.

How many carbs are in Kale (Raw)?

Kale (Raw) contains 4.42g of carbohydrates per 100g, including 4.1g of fiber.

What are the macros for Kale (Raw)?

Per 100g, Kale (Raw) has 35 calories, 2.92g protein, 4.42g carbs, and 1.49g fat. It also provides 4.1g of fiber.

How many calories in 1 cup of Kale (Raw)?

A typical serving of Kale (Raw) (1 cup, 21g) has 7 calories and 0.6g of protein.

Is Kale (Raw) good for weight loss?

At 35 calories per 100g, Kale (Raw) is fairly light and can fit well into a calorie-controlled diet.

🥬

Kale (Raw)

Kale, raw

Per 100g, Kale (Raw) has 35 calories, 2.9g protein, 4.4g carbs, 1.5g fat, and 4.1g fiber.

Kale (Raw) has 35 calories per 100g with 2.92g of protein, 4.42g of carbohydrates, 1.49g of fat. It's a solid protein source, loaded with vitamin C, rich in calcium and a good source of potassium.

Typical serving:

Source: USDA household portion - Best matching household measure from the USDA portion list.

Calories

7.3kcal

Protein

0.61g

Carbs

0.93g

Fat

0.31g

✨Nutritional Highlights

💪

High-protein: 33% of calories come from protein (2.92g per 100g)

🪶

Very low calorie at just 35 kcal per 100g

⭐

Excellent source of Vitamin K (325% DV), Vitamin C (104% DV), Manganese (40% DV), Vitamin A (27% DV)

🔄

Contains both iron (1.6mg) and vitamin C (93mg) — vitamin C enhances iron absorption

🍽️Pairs Well With

🥑Add healthy fats to help absorb fat-soluble vitamins (A, D, E, K)

Crackers Saltines Whole Wheat Beverages Nutritional Shake Mix High Protein Powder Nuts Butternuts

⚔️Compare Kale

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Quick picks

🥬vs Sweet Potato 🥬vs Brussels Sprouts 🥬vs Broccoli 🥬vs Spinach

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📊Complete Nutrition Information

Nutrient	Amount	% Daily Value

Calories	35kcal	2%
Protein	2.9g	6%
Total Fat	1.5g	2%
Carbohydrates	4.4g	2%
Dietary Fiber	4.1g	15%

⚖️Common Serving Sizes

1 cup

21g

7kcal

0.6gprotein

1 RACC

85g

30kcal

2.5gprotein

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❓Frequently Asked Questions

How many calories are in Kale (Raw)?: A 100g serving of Kale (Raw) has 35 calories. You'll also get 2.92g of protein per serving.
Is Kale (Raw) high in protein?: Kale (Raw) has 2.92g of protein per 100g, which is considered low. That means about 33% of its calories come from protein.
How much fat is in Kale (Raw)?: Kale (Raw) has 1.49g of total fat per 100g, which is considered low.
How many carbs are in Kale (Raw)?: Kale (Raw) contains 4.42g of carbohydrates per 100g, including 4.1g of fiber.
What are the macros for Kale (Raw)?: Per 100g, Kale (Raw) has 35 calories, 2.92g protein, 4.42g carbs, and 1.49g fat. It also provides 4.1g of fiber.
How many calories in 1 cup of Kale (Raw)?: A typical serving of Kale (Raw) (1 cup, 21g) has 7 calories and 0.6g of protein.
Is Kale (Raw) good for weight loss?: At 35 calories per 100g, Kale (Raw) is fairly light and can fit well into a calorie-controlled diet.