Calories in Kale
33kcal
Per 1 cup chopped (67g)
Protein
2.9g
Carbs
6g
Fat
0.6g
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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.
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