Kale — Nutrition & Calories
Kale per 100g: 49 cal · 4.3g protein · 9g carbs · 0.9g fat · 3.6g fiber. One of the most nutrient-dense foods on earth, exceptionally high in vitamin K.
Kale contains 49 calories per 100g serving — 4.3g protein, 9g carbs, 0.9g fat, 3.6g fiber, 38mg sodium. Per 100g: 49 calories. Vegan. Keto-friendly. Gluten-free. One of the most nutrient-dense foods on earth, exceptionally high in vitamin K.
Kale Macros (per 100g)
Kale Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 49 cal | 4.3g | 9.0g | 0.9g |
| 100g | 49 cal | 4.3g | 9.0g | 0.9g |
| 200g | 98 cal | 8.6g | 18.0g | 1.8g |
| 1 cup (~240g) | 118 cal | 10.3g | 21.6g | 2.2g |
| 1 oz (28g) | 14 cal | 1.2g | 2.5g | 0.3g |
Burn Off Kale (49 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 49 calories from Kale:
- Walking (3 mph)11 min
- Running (6 mph)4 min
- Cycling (moderate)5 min
- Swimming (moderate)7 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Kale?
Kale contains 49 calories per 100g serving. That's 49 calories per 100g, or 118 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Kale?
Kale has 4.3g of protein per 100g (4.3g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Kale keto-friendly?
Yes, Kale is keto-friendly. With 9g carbs and 0.9g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 5.4g.
Is Kale suitable for vegans?
Yes, Kale is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Kale?
Per 100g: 49 calories, 4.3g protein (35% cal), 9g carbs (73% cal), 0.9g fat (17% cal). Fiber: 3.6g. Sodium: 38mg.
How much Kale should I eat to lose weight?
For weight loss, Kale fits a calorie deficit if portioned. A typical 500 cal/day deficit means Kale can comprise up to 1020g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.