🥬 vegetable
Calories in Kale
33kcal
Per 1 cup chopped (67g)
Protein
2.9g
Carbs
6g
Fat
0.6g
AskCalories
Track meals with editable AI estimates
Use a photo, type what you ate, or dictate into chat. Review the estimated portions, calories, protein, carbs, fat, and fiber before saving.
Curly or lacinato kale — sturdy leafy green, holds up to dressing.
Higher calcium and protein than spinach. Massage with olive oil to soften raw leaves for salads.
Best for
- volume eating — 49 kcal / 100g keeps plates big
- fiber and micronutrient gaps on high-protein diets
Watch out
- drowning produce in creamy dressings you did not log
- dried fruit or juice versions if you meant fresh
How to log it
Log the form you eat (raw, cooked, juiced). 1 cup chopped (~67g) is the practical unit in the app.
Where it fits the day
Almost always fits as the volume layer. If fat/sauce is the real meal, log that honestly.
Cooked, grilled, fried & breaded
Raw or steamed kale stays close to the page numbers. Oil and creamy dressings are where calories hide — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Raw / steamed | ~49 | Matches the page numbers |
| Sautéed in oil | ~88–172 | Oil, not the vegetable, drives the jump |
| Creamy / dressed | ~123–245 | Log the dressing if it is the real meal |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chopped (67g) | 33 | 2.9g | 6g | 0.6g |
| 1 cup massaged (130g) | 64 | 5.6g | 11.7g | 1.2g |
Per 100g: 49 kcal · 4.3g P · 9g C · 0.9g F · 3.6g fiber