Kale (raw)
Massage it with a little olive oil and lemon to soften it for salads.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Kale for gym-goers
Per 100 g, kale (raw) provides 49 kcal, 4.3 g protein, 8.8 g carbohydrate (3.6 g fiber, 2.3 g sugars) and 0.9 g fat (0.1 g saturated). With 8.8 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 cup chopped, about 67 g) comes to roughly 33 kcal and 2.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Kale
Curly kale is a sturdy brassica green, and raw it's denser in both calories and nutrients than spinach or lettuce. At about 49 kcal per 100 g it has more protein and fiber than most leafy greens, more vitamin C than an orange and a good amount of calcium. Unlike spinach, its calcium isn't heavily bound by oxalates, so more of it is thought to be absorbable.
In a gym diet
Kale gives you a salad with lots of chewing and volume, without needing much dressing for flavor. A big bowl stays filling on a cut, and on a bulk it keeps micronutrients up next to richer foods. If you eat little dairy, its calcium is a useful extra, though it won't replace dairy or fortified foods on its own. The protein is respectable for a leaf. It still isn't enough to count as a real protein source.
Preparation and cooking
Strip out the tough center stems and massage the leaves for a minute with a little olive oil, lemon and salt so they soften and lose some bitterness. That oil adds up fast, so measure it; a teaspoon often does a large bowl. Kale also cooks down a lot in soups and sautés, which is why you should weigh it raw against this entry.
Buying and storage
Look for firm, dark leaves without yellow edges or wilting, and keep it in a loosely closed bag in the fridge for up to about a week. Pre-washed chopped kale saves time, but pick out any thick stems.
Things to watch
Kale is extremely rich in vitamin K, so anyone on blood thinners should keep intake steady and follow their clinician's advice. Big raw portions can cause gas or bloating. Baked kale chips can get calorie-dense depending on how much oil and seasoning goes on.
Meal ideas
- Massaged kale salad with roast chicken, quinoa, cherry tomatoes and a lemon-tahini dressing.
- White bean and sausage soup with chopped kale stirred in during the last five minutes.
- Oven kale chips tossed with a teaspoon of olive oil and smoked paprika as a crunchy snack.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (133%).
Good source (10–19% DV per 100 g): Calcium (12%), Magnesium (11%), and Potassium (10%).
How it ranks among 19 Vegetables
| Protein per 100 kcal | 8.8 g | #4 of 19 |
| Protein per 100 g | 4.3 g | #2 of 19 |
| Fiber per 100 g | 3.6 g | #3 of 19 |
| Lowest calories per 100 g | 49 kcal | #17 of 19 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Broccoli (raw)
34 kcal · P 2.8 · C 6.6 · F 0.4
→Brussels sprouts (raw)
43 kcal · P 3.4 · C 9 · F 0.3
→Cauliflower (raw)
25 kcal · P 1.9 · C 5 · F 0.3
→Zucchini / courgette (raw)
17 kcal · P 1.2 · C 3.1 · F 0.3
→Lettuce, romaine (raw)
17 kcal · P 1.2 · C 3.3 · F 0.3
→Green peas (raw)
81 kcal · P 5.4 · C 14.5 · F 0.4
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in kale?
Kale (raw) has about 49 kcal per 100 g, or roughly 33 kcal per 1 cup chopped (67 g).
How much protein is in kale?
About 4.3 g of protein per 100 g and 2.9 g per 1 cup chopped. That works out to 8.8 g per 100 kcal, so it's a moderate protein source.
Is kale good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is kale better than spinach?
Neither wins outright. Kale has more vitamin C, fiber and absorbable calcium, while spinach gives more iron, magnesium and potassium per gram and fewer calories. Rotate both and you get the best of each.
Should you eat kale raw or cooked?
Either works. Raw kale keeps more vitamin C but is tough and can be harder to digest; lightly cooked, it's softer and easier to eat in bigger amounts. For salads, massaging raw kale is a good middle ground.
Nutrition Facts
* 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. Values approximate.