Calories in kale
Raw. 35 kcal (146 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Kale is a dark leafy brassica with 35 kcal (146 kJ) per 100 g raw. It is about 90% water, with its energy coming from a mix of carbohydrate, protein and a little fat. It is one of the most nutrient-dense greens: 100 g has more than three times the Daily Value of vitamin K, all of the vitamin C and about a fifth of the calcium.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 21 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 7 kcal | – |
| Energy | 31 kJ | – |
| Protein | 0.6 g | 1% |
| Total fat | 0.3 g | <1% |
| Saturated | 0.04 g | <1% |
| Monounsaturated | 0.02 g | – |
| Polyunsaturated | 0.14 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 0.9 g | <1% |
| Sugars | 0.21 g | – |
| Fibre | 0.9 g | 3% |
| Water | 18.8 g | – |
| Vitamins | ||
| Vitamin A | 50.6 µg | 6% |
| Vitamin C | 19.6 mg | 22% |
| Vitamin E | 0.139 mg | <1% |
| Vitamin K | 81.8 µg | 68% |
| Thiamin (B1) | 0.024 mg | 2% |
| Riboflavin (B2) | 0.073 mg | 6% |
| Niacin (B3) | 0.2 mg | 2% |
| Pantothenic acid (B5) | 0.078 mg | 2% |
| Vitamin B6 | 0.031 mg | 2% |
| Folate | 13 µg | 3% |
| Choline | 0.105 mg | <1% |
| Minerals | ||
| Calcium | 53.3 mg | 4% |
| Iron | 0.3 mg | 2% |
| Magnesium | 6.9 mg | 2% |
| Phosphorus | 11.5 mg | <1% |
| Potassium | 73.1 mg | 2% |
| Sodium | 11.1 mg | <1% |
| Zinc | 0.082 mg | <1% |
| Copper | 0.011 mg | 1% |
| Manganese | 0.193 mg | 8% |
| Selenium | 0.189 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup, raw | 21 | 7 | 31 | 0.6 | 0.9 | 0.3 |
| 2 cups, raw | 42 | 15 | 62 | 1.2 | 1.9 | 0.6 |
Things worth knowing
- A cup of chopped raw kale weighs only about 21 g, so it has roughly 7 kcal (31 kJ). Two cups have about 15 kcal (62 kJ).
- Boiled kale has about 36 kcal per 100 g, similar to raw, but loses most of its vitamin C: about 18 mg per 100 g versus 93 mg raw. A cup of cooked kale weighs about 118 g.
- A single cup of raw kale gives about 82 µg of vitamin K, roughly two-thirds of the Daily Value, and 20 mg of vitamin C.
- Kale's calcium, about 254 mg per 100 g, is better absorbed than the calcium in spinach, because kale is low in oxalates.
Converting these figures
One 1 cup, raw of kale is 7 kcal, which is 31 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 683 g of kale to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11233. Values are averages; individual samples vary with variety, growing conditions, and preparation.