Calories & Macros in Kale (Cooked)

Calories in any amount of Kale (Cooked)

Weigh your portion and type it in, in grams or ounces; it starts at 1 cup (118 g). Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.

Kale (Cooked) nutrition facts per 100 g

% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.

How Kale (Cooked) fits common diet targets

Net carbs

1.3g

per 100 g

Protein per 100 kcal

8.2g

Energy density

0.36kcal/g

very low

• Net carbs are total carbohydrate minus fiber: 5.3 g − 4 g = 1.3 g per 100 g. Low-carb plans usually count these.
• Protein per 100 kcal compares how much protein each food gives for the same calories: Kale (Cooked) gives 8.2 g.
• Energy density is calories per gram. At 0.36 kcal/g, Kale (Cooked) is very low on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.

Logging Kale (Cooked): what to know

Boiling kale takes it to 36 kcal per 100 g from 35 kcal raw, weight for weight. A cup of cooked kale is 118 g, a far bigger weight of leaf than a raw cup, because wilting shrinks the volume. These figures are for kale boiled and drained, so kale sauteed in oil needs the oil logged on its own.