Kale calories

Kale (raw) has about 35 calories per 100 g and 2.9 g of protein. An estimated handful (20 g) is about 7 kcal.

35kcal per 100 g

About 25% fewer calories per 100 g than the average of the 41 vegetables and vegetable products in this list (47 kcal).

Calories per 100 g	35 kcal
Protein per 100 g	2.9 g
Category	Vegetables and Vegetable Products
Form	raw
USDA description	Kale, raw

Calories by portion

Portion	Weight	Calories	Weight basis
1 handful	20 g	7 kcal	App estimate
1 cup	21 g	7 kcal	App estimate

Household weights come from the app’s portion table, not necessarily USDA. Rows marked App estimate are estimates; your portion may differ. A serving is not a recommended amount to eat.

Calculate the amount you actually ate

For a measured 150 g of this same food and form: 35 × 150 ÷ 100 = about 52 kcal. Use the per-100-g value with your actual weight; a piece or bowl in the table is only a starting estimate.

Check the USDA description above before choosing a match. Raw, cooked and dry entries are not interchangeable, and a branded or mixed dish may have different ingredients. Missing nutrients are not zero. Read our sources and calculation method.

Log it in seconds. In BiteJot AI you can say or type “kale”, or scan or snap it, then confirm the amount. Calories always come from a database like this one, never from the AI.

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Source: USDA FoodData Central, SR Legacy (FDC ID 168421), public domain. Values are averages and can differ for a specific brand, recipe or cut. Estimates only; not medical advice.