Kale is one of the lowest-calorie leafy greens you can add to a plate, but the exact number of calories per 100 g varies by preparation. Raw chopped kale provides roughly 35 kcal per 100 g, while boiled and drained kale drops to around 28 kcal, and frozen kale sits near 30 kcal. This calculator converts any portion — grams, cups, or handfuls — into a clear calorie estimate and shows the protein, carbohydrate, fiber, sugar, and fat in that serving.
It is built for calorie counters, meal preppers, nutrition students, and anyone who wants a quick reality check on portion sizes. Pick the preparation method, enter the amount, hit Calculate, and you will get the result in seconds. The quick-fill buttons cover common servings like 100 g, one raw cup, one cooked cup, and one handful, so everyday questions are answered before you even reach for a spoon.
Kale Calories Per 100g
Estimate calories and macros for any portion of kale — raw, boiled, or frozen.
Macronutrients in portion
Step-by-Step Guide
This calculator is designed to answer one practical question: how many calories are in the kale you actually plan to eat? Start by selecting the preparation method that matches your food — raw, boiled and drained, or frozen. All calorie and macronutrient figures are based on USDA nutrition data rounded to one decimal place.
- Choose the preparation method from the dropdown menu. The calorie density per 100 g updates automatically (35 kcal raw, 28 kcal boiled, 30 kcal frozen).
- Enter your portion amount in the number field. If you prefer to work in volume, switch the unit to cups or handfuls instead of grams.
- Use the quick-fill buttons for common servings: 100 g, one raw cup, one cooked cup, or one handful. These are handy when you just want a fast answer.
- Press Calculate Calories to see the total calories, the per-100 g density, and a full macronutrient breakdown for your portion.
How the Calories Are Calculated
The core formula is simple: calories in your portion = (portion grams ÷ 100) × calorie density per 100 g. For example, 150 g of raw kale is (150 ÷ 100) × 35 = 52.5 kcal. The tool applies the same logic to macronutrients, scaling protein, carbohydrates, fiber, sugars, and fat proportionally from the per-100 g reference values.
Volume conversions used by the tool come from common kitchen measurements: one raw chopped cup ≈ 67 g, one cooked cup ≈ 130 g, and one handful ≈ 20 g. These are estimates, so results for cup and handful entries are slightly less precise than gram-based entries. Nutrition data is derived from USDA FoodData Central entries for raw, boiled, and frozen kale (fdc.nal.usda.gov).
Worked Examples
Example 2 — Meal prep: You roast 250 g of raw kale for a weeknight dinner. Calories = 250 ÷ 100 × 35 = 87.5 kcal. Carbohydrates = 250 ÷ 100 × 4.4 = 11.0 g, and fiber = 250 ÷ 100 × 4.1 = 10.3 g — a solid chunk of the recommended daily fiber intake.
Example 3 — Cooked side dish: A recipe calls for one cooked cup of boiled kale, roughly 130 g. Calories = 130 ÷ 100 × 28 = 36.4 kcal. Compare that with a raw cup at 67 g: 67 ÷ 100 × 35 = 23.5 kcal. The cooked portion delivers more edible volume for only about 13 extra kcal.
Reference Table: Kale Nutrition per 100 g
| Nutrient | Raw | Boiled & drained | Frozen |
|---|---|---|---|
| Calories | 35 kcal | 28 kcal | 30 kcal |
| Protein | 2.9 g | 1.9 g | 2.7 g |
| Carbohydrates | 4.4 g | 5.6 g | 6.1 g |
| Fiber | 4.1 g | 2.0 g | 2.5 g |
| Sugars | 0.9 g | 1.0 g | 1.0 g |
| Fat | 0.9 g | 0.8 g | 0.8 g |
Values are rounded from USDA reference data and may vary slightly by cultivar, growing conditions, and cooking time. Use the table as a quick cheat sheet, and the calculator for exact portion sizes.
Tips for Accurate Portioning
- Weigh kale before cooking if your recipe logs ingredients in their raw state — this matches the way most tracking apps store the entry.
- Stems and thick ribs add weight without much edible yield. For calorie purposes, weigh the part you actually eat.
- If you are using the custom density field, enter a value from a package label or your tracking app; the tool will scale macros from the closest raw profile.
- Blending kale in a smoothie breaks down fibers, but it does not change the calorie content — blending is not cooking.
Frequently Asked Questions
Is kale actually a low-calorie food?
Yes. Plain kale sits near the bottom of the calorie scale for vegetables — most other leafy greens like spinach (23 kcal/100 g) and Swiss chard (19 kcal/100 g) are comparable, while starchy vegetables like potatoes (77 kcal/100 g) run much higher. Kale's high water and fiber content make it very filling for the calories it provides.
Why do the numbers differ between raw and boiled kale?
Cooking causes water loss, so a fixed 100 g weight of boiled kale represents more dried plant material than 100 g of raw kale. The calories per 100 g therefore appear lower for boiled kale even though the total energy in a fixed amount of dry matter stays roughly the same.
Should I log kale as raw or cooked?
Use the state that matches how you weighed it. If you weighed 200 g of raw leaves and then cooked them, log 200 g of raw kale. If you weighed the cooked portion after draining, use the boiled entry. The tool mirrors the two USDA profiles, so pick the one that matches the pan, not the package.
Do seasonings change the calorie count?
Only if they carry energy. Salt, pepper, garlic powder, and lemon juice add negligible calories, while oils, butter, nuts, seeds, cheese, and dressings add real calories. Sautéing kale in oil effectively turns it into a different, higher-calorie dish, so consider using the custom density option or logging the oil separately.