0 kcal 🥦 Vegetables and Vegetable Products
Calories in Kale
The 'superfood' that's the same species as cabbage, broccoli, and Brussels sprouts
35 kcal
What makes kale so powerful?
Kale rode a marketing wave in the 2010s as the ultimate superfood, but it's the same species as broccoli, cabbage, cauliflower, and Brussels sprouts, just bred to emphasize the leaves rather than a flower head or bud. Like broccoli, kale contains glucosinolates that convert to beneficial compounds when chopped or chewed, triggering the same enzyme reaction. Kale is also one of the most concentrated dietary sources of vitamin K of any common food, with a single cup of cooked kale often providing several times the daily recommended amount, which matters specifically for people on blood-thinning medication, since vitamin K can interact with those drugs.
Same species as broccoli
Kale, cabbage, broccoli, and Brussels sprouts are all the same species, bred differently.
The same chop-to-activate chemistry
Chewing or chopping kale triggers beneficial compound formation, like broccoli and garlic.
Extremely high in vitamin K
Often delivers several times the daily recommendation per cup — relevant for anyone on blood thinners.
💡 When & how to use it
Massaging raw kale leaves with a little oil and lemon juice for a minute or two physically breaks down its tough cell walls, making it noticeably less bitter and easier to eat raw in salads. Light cooking also softens its texture and slightly reduces the bitterness.
Calories by Serving Size
100g
35 kcal
P 2.92g C 4.42g F 1.49g
1 cup (20.6g)
7 kcal
P 0.6g C 0.9g F 0.3g
200g
70 kcal
P 5.8g C 8.8g F 3g
50g
18 kcal
P 1.5g C 2.2g F 0.7g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 35
% Daily Value*
Total Fat 1.49g 2%
Sodium 53mg 2%
Total Carbohydrate 4.42g 2%
Dietary Fiber 4.1g 15%
Protein 2.92g 6%
Vitamin C 93.4mg 104%
Calcium 254mg 20%
Iron 1.6mg 9%
Potassium 348mg 7%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Kale fit your daily goals?
7 min
Walking to burn 35 kcal
2%
of 2,000 kcal daily goal
2.92g
protein (6% of daily 50g)
57
servings until 2,000 kcal
Log Kale in CalRay — just snap a photo
CalRay's AI recognizes kale and hundreds of thousands of other foods from a photo. No manual lookup needed.
Frequently Asked Questions
How many calories are in Kale?
Kale contains 35 calories per 100g. A standard serving of 1 cup (20.6g) provides 7 calories. It is considered a very low-calorie food (under 50 kcal/100g), making it excellent for weight management.
How much protein does Kale have?
Kale provides 2.92g of protein per 100g, which is 6% of the 50g daily recommended value. It is not a primary protein source.
How many carbs are in Kale?
Kale contains 4.42g of carbohydrates per 100g . It also provides 4.1g of dietary fiber.
Is Kale good for weight loss?
Yes! Kale is very low in calories (35 kcal/100g) and can be eaten in generous portions even on a calorie-restricted diet. Its fiber content (4.1g/100g) also promotes fullness.
How do I track Kale calories accurately?
The easiest way to track kale is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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