Kale: calories and nutrition
Calories and protein in kale by portion and type. A cup of raw chopped leaves weighs about 21 g.
Raw · 1 cup (21 g)
7kcal
- 1gProtein
- 1gCarbs
- 0gFat
- Fiber 1g
- Sugar 0g
- Saturated fat 0g
- Sodium 11mg
1% of the EU protein reference intake (50 g) · 0% of the EU energy reference intake (2,000 kcal)
Raw · 100 g
35kcal
- 3gProtein
- 4gCarbs
- 1gFat
- Fiber 4g
- Sugar 1g
- Saturated fat 0g
- Sodium 53mg
6% of the EU protein reference intake (50 g) · 2% of the EU energy reference intake (2,000 kcal)
Raw · 150 g
53kcal
- 4gProtein
- 7gCarbs
- 2gFat
- Fiber 6g
- Sugar 1g
- Saturated fat 0g
- Sodium 80mg
9% of the EU protein reference intake (50 g) · 3% of the EU energy reference intake (2,000 kcal)
Boiled · 1 cup (118 g)
42kcal
- 3gProtein
- 6gCarbs
- 1gFat
- Fiber 5g
- Sugar 1g
- Saturated fat 0g
- Sodium 19mg
7% of the EU protein reference intake (50 g) · 2% of the EU energy reference intake (2,000 kcal)
Boiled · 100 g
36kcal
- 3gProtein
- 5gCarbs
- 1gFat
- Fiber 4g
- Sugar 1g
- Saturated fat 0g
- Sodium 16mg
6% of the EU protein reference intake (50 g) · 2% of the EU energy reference intake (2,000 kcal)
Boiled · 150 g
54kcal
- 4gProtein
- 8gCarbs
- 2gFat
- Fiber 6g
- Sugar 2g
- Saturated fat 0g
- Sodium 24mg
9% of the EU protein reference intake (50 g) · 3% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Raw35 341
- Boiled36 351
Questions
Which has more calories: kale (raw) or kale (boiled)?
Kale (boiled): 36 kcal per 100 g, more than kale (raw) with 35 kcal.
How much protein is in 100 kcal of kale?
Kale (raw): about 8 g of protein per 100 kcal.
How many grams of kale have about 100 kcal?
286 g of kale (raw) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
