Kale Calories & Nutrition

A nutrient-dense leafy green high in vitamins K, A, and C. The leafy green darling of fitness culture for a reason.

Calories

per 1 cup chopped

Protein

1.9g

Carbs

2.9g

Fat

Macro split

Protein 27%Carbs 41%Fat 32%

Calories in Kale by serving size

Serving	Cal	Protein	Carbs	Fat
1 cup chopped (67g)	23	1.9g	2.9g	1g
100 g (100g)	35	2.9g	4.4g	1.5g
1 cup cooked (130g)	46	3.8g	5.7g	2g

Per 1 cup chopped (67g)

Fiber2.7g

Sodium35.5mg

Potassium233.2mg

Exceptionally high vitamin K and vitamin A

More iron per calorie than beef

High fiber for a leafy green

Want to know how many calories you should eat per day? Use our free calculators to find your daily target.

How many calories in a cup of kale?+

About 23 calories per cup of raw chopped kale.

Is kale better than spinach?+

Different strengths. Kale has more vitamin K, C, and fiber; spinach has more folate and iron (though absorbability differs). Eat both.

1 cup chopped

1 cup chopped

1 cup raw

LunoMeal's AI logs the calories and macros of any meal from a single photo. Free on iPhone.