How Many Calories in Kale? | Macros & Nutrition Facts

Q: Is Kale good for weight loss?

With 49 calories per 100g, Kale can be part of a healthy diet. Because it contains 3.6g of dietary fiber and 4.3g of protein, it helps regulate satiety.

Q: Can I eat Kale on a Keto Diet?

A 100g serving of Kale has 5.2g of net carbs. This makes it highly compatible with keto diets.

Calories & Macros in Kale

A dark leafy green recognized globally as a superfood. Whether your goal is keto, weight loss, or bodybuilding, here is the exact 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.

49 Calories per 100g

4.3g Protein

8.8g Carbs

0.9g Fat

Kale Micronutrients (100g)

Dietary Fiber 3.6 g
Total Sugars 2.3 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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