Kale Nutrition Facts
A 100 g serving of kale contains 34.8 kcal, 2.9g protein (lime), 1.4g fat (pink) and 4.3g carbohydrate (blue). It has no fiber and almost no sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 34.8 | 2.9 g | 1.4 g | 4.3 g | Reference entry |
| With salt | 43.8 | 2.9 g | 1.4 g | 5.2 g | Cooked, boiled, drained, with salt |
| Without salt | 36.2 | 2.9 g | 1.4 g | 5.2 g | Cooked, boiled, drained, without salt |
Understanding Kale Nutrition
Kale is a low-calorie vegetable that delivers fiber, vitamins and minerals for very few calories. At 34.8 kcal per 100 g serving, it provides 2.9g of protein, 4.3g of carbohydrate and 1.4g of fat. Kale is particularly rich in vitamin C, delivering 95mg — 105% of the daily value — in a single serving. It has no fiber and almost no sugar.
For athletes and anyone tracking macros, kale is an efficient source of protein, delivering 8.3g of protein per 100 kcal. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of kale?
A 100 g serving of kale has 34.8 kcal, 2.9g protein, 1.4g fat and 4.3g carbohydrate.
How much protein is in kale?
2.9g per 100 g serving.
Is kale high in sugar or fiber?
It has no fiber and almost no sugar — 4.3g fiber and 1.0g sugar per 100 g serving.
Which nutrients is kale richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is kale good for tracking macros?
For athletes and anyone tracking macros, kale is an efficient source of protein, delivering 8.3g of protein per 100 kcal.
Does cooking kale change its nutrients?
Cooked kale runs about 26% higher in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the kale in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Kale, raw (FDC ID 168421), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.