Calories in Kale: Nutrition Facts & Serving Sizes
Per 1 cup (21g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Kale is a nutrient-dense leafy green with only 35 calories per 100g, making it one of the most nutritionally efficient foods you can eat. One cup raw (21g) has just 7 calories. Per 100g, kale provides 4.4g of carbs, 2.9g of protein, 1.5g of fat, and 4.1g of fiber. The micronutrient profile is exceptional: 254mg of calcium, 93.4mg of vitamin C, 389.6mcg of vitamin K, 241mcg RAE of vitamin A, 1.6mg of iron, 348mg of potassium, and 62mcg of folate per 100g. The vitamin K content alone is extraordinary, well above the daily recommended intake of 120mcg for adults. With this combination of high fiber, moderate protein, and a massive micronutrient load at very few calories, kale earns its reputation as one of the top whole foods for supporting overall health and body composition.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (21g) | 7.4 | 0.6g | 0.9g | 0.3g | 0.9g |
| 100g | 35 | 2.9g | 4.4g | 1.5g | 4.1g |
Track Kale in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 35 | 2% |
| Protein | 2.9g | 6% |
| Total Fat | 1.5g | 2% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 4.4g | 2% |
| Dietary Fiber | 4.1g | 15% |
| Sugars | 1g | 2% |
| Sodium | 53mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 254mg | 20% |
| Iron | 1.6mg | 9% |
| Potassium | 348mg | 7% |
| Vitamin A | 241mcg | 27% |
| Vitamin C | 93.4mg | 104% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 33mg | 8% |
| Phosphorus | 55mg | 4% |
| Zinc | 0.4mg | 4% |
| Selenium | 0.9mcg | 2% |
| Folate | 62mcg | 16% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 1.2mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Kale
Kale's vitamin K content at 389.6mcg per 100g is extraordinary. Vitamin K1 (phylloquinone) plays a critical role in blood clotting and bone metabolism. Adequate vitamin K intake is associated with better bone mineral density, which matters for long-term joint and skeletal health in those who train heavy.
The calcium content of 254mg per 100g is impressive for a plant-based source. Combined with vitamin K, this makes kale a genuinely useful food for bone health. Calcium also plays a direct role in muscle contraction, meaning adequate intake supports proper muscle function during training.
Kale provides 93.4mg of vitamin C per 100g, exceeding the daily recommended intake. Vitamin C supports immune function, collagen synthesis for connective tissue repair, and acts as an antioxidant to combat oxidative stress from training. The 2.9g of protein per 100g is relatively high for a leaf vegetable, and the protein contains a range of essential amino acids. The 1.6mg of iron per 100g supports oxygen transport in the blood. Folate at 62mcg supports DNA synthesis and cell division.
Dietary Considerations
Kale is naturally vegan, gluten-free, and dairy-free. With only 4.4g of carbs and 4.1g of fiber per 100g, it has a net carb count of just 0.3g, making it one of the most keto-friendly vegetables available. It fits into every major dietary approach including paleo, Whole30, Mediterranean, and low-fat diets. It is an ideal food for a cutting phase due to its massive micronutrient density and minimal caloric cost. Note that the very high vitamin K content may interact with blood-thinning medications like warfarin. People on such medications should maintain consistent kale intake rather than making large sudden changes.
Daily Intake (100g)
100g of kale provides 2% of a 2,000-calorie diet.
Track Your Intake
See how kale fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in kale?
Kale contains 35 calories per 100g. One cup raw (21g) has just 7 calories. It is one of the lowest-calorie vegetables you can eat while still delivering an exceptional range of vitamins and minerals.
Is kale good for weight loss?
Yes, kale is one of the best vegetables for weight loss. It provides massive nutrition for very few calories (35 per 100g), and its 4.1g of fiber per 100g promotes satiety. You can eat large volumes of kale without significantly impacting your calorie budget, which helps you feel full while staying in a deficit.
How much protein is in kale?
Kale contains 2.9g of protein per 100g, which is relatively high for a leafy vegetable. One cup (21g) has about 0.6g of protein. It is not a primary protein source but contributes meaningfully to overall daily intake when consumed in quantity.
Is kale keto-friendly?
Yes. Kale has only 4.4g of carbs and 4.1g of fiber per 100g, resulting in a net carb count of just 0.3g per 100g. It is one of the most keto-friendly vegetables available and can be eaten freely on a ketogenic diet.
How much vitamin K is in kale?
Kale contains 389.6mcg of vitamin K per 100g. The daily adequate intake for adults is 120mcg, meaning 100g of kale provides over three times that amount. Vitamin K is essential for blood clotting and bone metabolism.
Is kale better raw or cooked?
Both forms have benefits. Raw kale preserves heat-sensitive nutrients like vitamin C. Cooking kale reduces its volume significantly, making it easier to eat large amounts, and may enhance the bioavailability of some nutrients. Cooking also deactivates certain compounds that can interfere with thyroid function in very large quantities. Both preparations are excellent choices.
Track Kale in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.