Calories in raw kale.
35 kcal per 100 g.
Kale, raw · SR Legacy (2018-04) · USDA FDC 168421
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 35 kcal | 35 kcal |
| Protein | 2.92 g | 2.92 g |
| Carbohydrates | 4.42 g | 4.42 g |
| Fat | 1.49 g | 1.49 g |
| Fibre | 4.1 g | 4.1 g |
| Sugars | 0.99 g | 0.99 g |
| Saturated fat | 0.18 g | 0.18 g |
| Sodium | 53 mg | 53 mg |
| Salt (calculated from sodium) | 0.13 g | 0.13 g |
| Vitamin A (RAE) | 241 ug | 241 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.66 mg | 0.66 mg |
| Vitamin K (phylloquinone) | 390 ug | 390 ug |
| Vitamin C | 93.4 mg | 93.4 mg |
| Thiamin | 0.11 mg | 0.11 mg |
| Riboflavin | 0.35 mg | 0.35 mg |
| Niacin | 1.18 mg | 1.18 mg |
| Vitamin B6 | 0.15 mg | 0.15 mg |
| Folate, total | 62 ug | 62 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 348 mg | 348 mg |
| Calcium | 254 mg | 254 mg |
| Phosphorus | 55 mg | 55 mg |
| Magnesium | 33 mg | 33 mg |
| Iron | 1.6 mg | 1.6 mg |
| Zinc | 0.39 mg | 0.39 mg |
| Selenium | 0.9 ug | 0.9 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.05 mg | 0.05 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Raw kale is 35 kcal per 100 g with 1.5 g of fat, the highest of any leaf here, and 2.9 g of protein. It wilts to a fraction of its volume when cooked, so a pan that starts full ends up nearly empty — the calories do not change, the appearance does, and that is worth remembering when eyeballing a cooked portion against a raw one.
Logging this food
A cup of raw kale is only 21 g and 7 kcal, because leaves take up volume without taking up weight. That is the number to hold on to: a large bowl of kale salad is 60 to 80 g of leaves and around 25 kcal, and the dressing on it is usually ten times that. Kale chips are a different food — they are baked in oil.
Swaps and alternatives
Raw spinach is 23 kcal per 100 g and raw cabbage 25, both lighter, though at these numbers the difference is theoretical. Kale is the most fat-soluble-vitamin-dense leaf in this family, which is a reason to dress it rather than to avoid dressing it — the fat is what makes those vitamins available.