Calories in Kale
35 calories per 100g (100g)
Raw kale is one of the lowest-calorie leafy greens you can eat — just 35 calories per 100g. A typical 1-cup serving (about 67g) contains only 23 calories, making it an incredibly nutrient-dense choice. Despite its low calorie count, it delivers nearly 3g of protein, 4.1g of fiber, and a range of vitamins per 100g.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 leaf (approx.) | 15g | 5 |
| 1 cup, chopped | 67g | 23 |
| 2 cups, chopped | 134g | 47 |
| 100g (USDA standard) | 100g | 35 |
| 1 bunch (approx.) | 300g | 105 |
| 1 oz (28g) | 28g | 10 |
Protein
2.92g
33% of calories
Carbs
4.42g
51% of calories
Fat
1.49g
38% of calories
How does this compare?
Raw kale is notably lower in calories than many other vegetables — it contains fewer calories per 100g than broccoli (34 kcal is comparable, but kale offers more fiber) and far fewer than starchy vegetables like sweet corn (86 kcal per 100g). Among leafy greens, it's on par with spinach (23 kcal/100g) but provides significantly more fiber per serving.
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- 1.
Bulk up salads with raw kale to add volume and fiber without meaningfully increasing calories — two full cups add fewer than 50 calories.
- 2.
Massage raw kale with a small amount of olive oil to soften its texture for salads; just keep in mind that even one teaspoon of olive oil adds about 40 calories, more than doubling the kale's calorie contribution.
- 3.
Use raw kale as a base for smoothies in place of higher-calorie ingredients like banana-heavy blends — a full cup adds only 23 calories.
- 4.
Raw kale has higher calorie density than iceberg lettuce but delivers far more fiber and protein per calorie, making it a more satisfying choice for the same low calorie cost.
- 5.
Pre-washing and chopping a bunch of kale at the start of the week makes it easy to grab a handful and add it to any meal, keeping low-calorie, high-nutrient eating effortless.
Common Questions About Calories in Kale
How many calories are in a cup of raw kale?
One cup of raw chopped kale (approximately 67g) contains about 23 calories, based on USDA data of 35 calories per 100g.
Is raw kale good for a low-calorie diet?
Yes. Raw kale provides only 35 calories per 100g while delivering 2.92g of protein and 4.1g of fiber, helping you feel full without consuming many calories.
How many calories are in a bunch of raw kale?
A standard bunch of raw kale weighs approximately 300g and contains around 105 calories in total.
Does raw kale have more or fewer calories than spinach?
Raw kale has slightly more calories than raw spinach — 35 kcal per 100g versus about 23 kcal per 100g for spinach — but kale provides more fiber and a higher calorie-to-nutrient ratio.