QUICK ANSWER
How many calories are in kale?
For raw kale, the selected reference is 35 kcal per 100 g. Scale that value to the edible portion and keep other preparations separate.
35 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Kale nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 35 kcal
- Protein
- 2.92 g
- Carbohydrate
- 4.42 g
- Fat
- 1.49 g
- Fibre
- 4.1 g
- Vitamin K
- 390 µg
- Calcium
- 254 mg
- Vitamin C
- 93.4 mg
Source: USDA FoodData Central Foundation record 323505. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
2.92 g per 100 g. From Kale, raw.
Carbohydrate
4.42 g per 100 g. From Kale, raw.
Fat
1.49 g per 100 g. From Kale, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where kale fits in a varied eating pattern.
Vitamin K
390 µg per 100 g in the selected USDA record.
Calcium
254 mg per 100 g in the selected USDA record.
Vitamin C
93.4 mg per 100 g in the selected USDA record.
Vitamin A
241 µg RAE per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw
Selected reference.
Boiled, no salt
Use the mapped cooked, drained, no-salt record.
Boiled, with salt
Use the separate salt-added cooked record.
Frozen
Choose frozen unprepared or frozen cooked, with or without salt, to match the food.
PRACTICAL CONTEXT
How kale can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
35 kcal per 100 g becomes 7.2 kcal for the 20.6 g example.
Fibre check
The selected record lists 4.1 g fibre per 100 g.
Protein check
The selected record lists 2.92 g protein per 100 g.
Best logging move
For salads, add dressing and toppings separately; for cooked kale, use the cooked state before scaling the portion.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep leaves dry and chilled.
After opening or cutting
Store washed kale only after draining and drying the leaves well.
Prepare
Use clean hands, utensils and a board when preparing raw kale.
Check before eating
Discard leaves with mould, slime or a strong off-odour.
PHOTO LOGGING
How to log kale more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Kale, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portions use weights stored in that same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Kale calorie and nutrition questions
How many calories are in 100 g of kale?
35 kcal in the selected Kale, raw record.
How much fibre is in kale?
4.1 g per 100 g in the selected record.
Which kale entry does this page use?
Kale, raw. The preparation and edible state are part of the answer.
Can kale chips use the raw-kale entry?
Not by themselves. Kale chips are not mapped here and added oil or seasoning must be included.
How are the portion calories calculated?
Each portion is scaled from 35 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Kale, raw, per 100 g edible portion. Numeric nutrition and portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food; log added ingredients separately.
Open USDA FoodData Central Foundation record 323505 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.