A typical serving of kale (1 cup, 21 g) has about 7 calories. Per 100 g: 35 kcal, 2.9 g protein, 4.4 g carbs, 1.5 g fat. The same 100 g carries 4.1 g of fiber and 1 g of sugar. The energy comes from a mix of carbs, fat, and protein.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup | 21 g | 7 kcal |
| 100 g | 100 g | 35 kcal |
Sturdier than lettuce and still light: about 35 kcal per 100 g. On the energy-density scale, 35 kcal per 100 g puts kale at the very low end. Protein density is strong: about 8.3 g of protein per 100 calories.
A typical serving (1 cup, 21 g) has about 7 calories, and 100 g has 35 kcal. Calories scale with weight, so double the portion means double the number.
There are 2.9 g of protein in 100 g of kale, which works out to about 0.6 g per serving (1 cup). Treat it as an energy source rather than a protein source.
There are 4.4 g of carbohydrate per 100 g of kale, or about 1 g in 1 cup (21 g).
Every value on this page comes from USDA FoodData Central, entry 168421 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 168421 (SR Legacy). Serving calories are computed from the per-100-g values.
