🥬 Kale has 49 calories per 100 g — 10 in 1 cup raw
Vegetables · Serving: 1 cup raw (21 g) · Values are USDA-based estimates.
per 100 g
per serving (1 cup raw)
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (21 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 49 kcal | 10 kcal | 2.5% |
| Protein | 4.3 g | 0.9 g | 8.6% |
| Carbs | 8.8 g | 1.8 g | 3.2% |
| Fat | 0.9 g | 0.2 g | 1.2% |
| Fibre | 3.6 g | 0.8 g | 12.9% |
| Sugar | 2.3 g | 0.5 g | 4.6% |
| Sodium | 38 mg | 8.0 mg | 1.7% |
| Potassium | 491 mg | 103.1 mg | 10.4% |
| Calcium | 150 mg | 31.5 mg | 11.5% |
| Iron | 1.5 mg | 0.3 mg | 8.3% |
| Vitamin C | 120 mg | 25.2 mg | 133.3% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Kale healthy?
With 49 calories and 4.3g protein per 100 g, Kale sits in the lower-calorie range for everyday foods. As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 49 kcal per 100 g, a serving of 1 cup raw contributes 10 kcal — easy to slot into a day once you know the number.
- Protein focus: 4.3g protein per 100 g (0.9g per serving) — a modest protein source; pair it with a higher-protein food if protein is your priority.
- Lower-carb eating: 8.8g carbs per 100 g — relatively low in carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Kale (49 kcal / 100 g): Horseradish has 48 kcal per 100 g. Artichoke has 47 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Kale?
Kale has 49 calories per 100 g, and 10 calories in 1 cup raw (21 g).
How much protein is in Kale?
4.3g protein per 100 g, or 0.9g per serving.
How much sugar is in Kale?
2.3g sugar per 100 g, or 0.5g per serving.
What is a serving of Kale?
On this page, a serving is 1 cup raw (21 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.