Kale — Calories and Macros
Curly kale, chopped. High vitamin K, iron, calcium.
per 1 cup raw (21g)
0% of a 2,000 cal day
Protein
0.6g
Carbs
1g
Fat
0.3g
Fiber
0.6g
Sugar
0.2g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
33
Protein
2.9g
Carbs
4.8g
Fat
1.4g
Fiber
2.9g
Sugar
1g
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Common questions
How many calories are in kale?
1 cup raw (21g) of kale has 7 calories, with 0.6g protein, 1g carbs, and 0.3g fat.
How much protein is in kale?
Kale has 0.6g of protein per 1 cup raw (21g). That is about 9g per 100 calories, not a significant source of protein.
Is kale good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Kale is relatively light for its portion, so it fits comfortably within most calorie targets.
Is kale healthy?
Healthy depends on the rest of your day, not one food. In a balanced diet at your calorie target, kale is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.