Kale nutrition facts
Per 100g: 35 calories, 2.9 g protein, 4.4 g carbs and 1.5 g fat.
- Calories
- 35 kcal
- Protein
- 2.9 g
- Carbs
- 4.4 g
- Fat
- 1.5 g
- Fibre
- 4.1 g
- Protein per 100 kcal
- 8.3 g
Where the calories come from
27% protein · 41% carbs · 32% fat
Calories and macros by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 18 | 1.5 g | 2.2 g | 0.8 g |
| 100g | 35 | 2.9 g | 4.4 g | 1.5 g |
| 150g | 53 | 4.4 g | 6.6 g | 2.3 g |
| 200g | 70 | 5.8 g | 8.8 g | 3 g |
| 250g | 88 | 7.3 g | 11 g | 3.8 g |
Compare with other vegetables
| Food (per serving) | Calories | Protein | Protein / 100 kcal |
|---|---|---|---|
| Kale | 35 | 2.9 g | 8.3 g |
| Watercress | 11 | 2.3 g | 20.9 g |
| Mushrooms (button) | 22 | 3.1 g | 14.1 g |
| Spinach | 23 | 2.9 g | 12.6 g |
| Pak Choi / Bok Choy | 13 | 1.5 g | 11.5 g |
| Asparagus | 20 | 2.2 g | 11 g |
| Butter Lettuce | 13 | 1.4 g | 10.8 g |
Questions
How many calories are in kale?
35 calories per 100g. That's 70 calories in 200g.
How much protein is in kale?
2.9 g of protein per 100g, about 8.3 g per 100 calories. You'd need about 1034g for 30 g of protein.
Is kale high in protein?
Yes: 27% of its calories come from protein, which makes it a lean protein source.
Typical values for the raw or plain food; brands and cooking change them. Check the label for packaged foods.