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Calories in Kale, raw

Per 1 cup, 21 g

7calories

About 0% of a 2,000 calorie day. Your own number is probably not 2,000 — the calculator works out what it should be.

Kale, raw has 7 calories per 1 cup, 21 g. That is about 0% of a 2,000-calorie day. The same serving provides 0.6 g of protein, 1.4 g of carbohydrate, 0.1 g of fat and 0.9 g of fibre. Per 100 g, that works out at 33 calories and 2.9 g of protein. Against the thresholds EU food labelling uses, it qualifies as high in protein, a source of fibre, fat free and low energy. Massaging the leaves with a little oil softens them and makes raw kale far easier to eat.

Calories and macros

Per 1 cup, 21 gServingPer 100 g% of daily intake
Calories7 kcal33 kcal0%
Protein0.6 g2.9 g1%
Carbohydrate1.4 g6.7 g1%
Fat0.1 g0.5 g0%
Fibre0.9 g4.3 g3%

Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.

What this is good for

High in proteinAt least 20% of its calories come from protein.
A source of fibre3 g or more of fibre per 100 g.
Fat freeUnder 0.5 g of fat per 100 g.
Low energyUnder 40 calories per 100 g — a lot of food for very little.

These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.

Worth knowing

Massaging the leaves with a little oil softens them and makes raw kale far easier to eat.
Fruit and vegetables are the cheapest way to make a plate bigger without making it heavier — fill half of it here first.
Frozen counts. It is picked ripe, costs less and keeps, and the nutrient difference is small enough to ignore.

Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.

Figures last reviewed 29 August 2026.

Common questions about kale, raw

How many calories are in kale, raw?

Kale, raw has 7 calories per 1 cup, 21 g, which is about 0% of a 2,000-calorie day.

How many calories are in 100 g of kale, raw?

100 g of kale, raw contains 33 calories.

How much protein is in kale, raw?

One serving of 1 cup, 21 g provides 0.6 g of protein — 2.9 g per 100 g, or 1% of the 50 g daily reference intake.

How many carbs are in kale, raw?

One serving of 1 cup, 21 g contains 1.4 g of carbohydrate, of which 0.9 g is fibre.

What is kale, raw a good source of?

Measured against EU food labelling thresholds, kale, raw qualifies as high in protein, a source of fibre, fat free and low energy. At least 20% of its calories come from protein. 3 g or more of fibre per 100 g. Under 0.5 g of fat per 100 g. Under 40 calories per 100 g — a lot of food for very little.

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