A dark leafy green recognized globally as a superfood. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 cup loosely packed weighs approximately 16g.
That means one serving contains 8 calories,
0.7g of protein,
and 1.4g of carbs.
49Calories per 100g
4.3gProtein
8.8gCarbs
0.9gFat
Calories in any amount of Kale
Weigh your portion and type it in. Values scale from the 100g figures above.
8 kcal ·
0.7g protein ·
1.4g carbs ·
0.1g fat
Kale calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
14 kcal
1.2g
2.5g
0.3g
50 g
25 kcal
2.2g
4.4g
0.5g
100 g
49 kcal
4.3g
8.8g
0.9g
1 serving: 1 cup loosely packed (16 g)
8 kcal
0.7g
1.4g
0.1g
150 g
74 kcal
6.5g
13.2g
1.4g
200 g
98 kcal
8.6g
17.6g
1.8g
250 g
123 kcal
10.8g
22g
2.3g
300 g
147 kcal
12.9g
26.4g
2.7g
500 g
245 kcal
21.5g
44g
4.5g
1 lb
222 kcal
19.5g
39.9g
4.1g
Kale Micronutrients (100g)
Dietary Fiber3.6 g
Total Sugars2.3 g
Net Carbs (Total Carbs - Fiber)5.2 g
Frequently Asked Questions
Is Kale good for weight loss?
With 49 calories per 100g, Kale can absolutely be part of a healthy diet.
Because it contains 3.6g of dietary fiber and 4.3g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Kale on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Kale has
5.2g of net carbs (8.8g total minus 3.6g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Kale have high protein?
Providing 4.3g of protein per 100g, Kale is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.
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