Vegetables
Calories in Kale (Raw)
49 calories per 100g · 4.3g protein · 9g carbs · 0.9g fat
49calories in 100g
Nutrition Facts
Serving size 100g
Calories
49
% Daily Value*
Total Fat 0.9g1%
Saturated Fat 0.1g1%
Cholesterol 0mg
Sodium 38mg2%
Total Carbohydrate 9g3%
Dietary Fiber 3.6g13%
Total Sugars 2.3g
Protein 4.3g
Vitamin C133%
Calcium12%
Iron8%
Potassium10%
*The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macro Breakdown
How Does Kale (Raw) Fit Your Diet?
% of 2,000 cal/day2%
49 cal
% of 150g protein/day3%
4.3g protein
Low calorie - 49 cal/100g makes it easy to fit in any diet.
Burn Off 49 Calories
How long to burn 100g of Kale (Raw)
155 lbs (70 kg)
100 lbs300 lbs
Walking
Casual pace ~5 km/h
12 min
at 155 lbs
Running
Moderate pace ~9 km/h
5 min
at 155 lbs
Cycling
Moderate effort ~20 km/h
6 min
at 155 lbs
Estimates based on MET values (ACSM). Actual calorie burn varies with fitness level, terrain, and intensity.Steps Calculator →
Is Kale (Raw) Healthy?
One of the most nutrient-dense foods - exceptionally high in vitamins A, K, and C.
49kcal
Calories / 100g
4.3g
Protein / 100g
3.6g
Fiber / 100g
38mg
Sodium / 100g
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Frequently Asked Questions - Kale (Raw)
More Vegetables Nutrition Facts
Broccoli
34 cal/100g
P: 2.8g · C: 7g · F: 0.4g
Spinach (Raw)
23 cal/100g
P: 2.9g · C: 3.6g · F: 0.4g
Sweet Potato (Baked)
90 cal/100g
P: 2g · C: 21g · F: 0.1g
White Potato (Baked)
93 cal/100g
P: 2.5g · C: 21g · F: 0.1g
Carrots (Raw)
41 cal/100g
P: 0.9g · C: 10g · F: 0.2g
Bell Pepper (Red, Raw)
31 cal/100g
P: 1g · C: 6g · F: 0.3g
Tomato (Raw)
18 cal/100g
P: 0.9g · C: 3.9g · F: 0.2g
Cucumber (Raw)
16 cal/100g
P: 0.7g · C: 3.6g · F: 0.1g
Put These Numbers to Work
Use our free tools to calculate exactly how Kale (Raw) fits your daily macro targets.