Kale Calorie Calculator
Convert grams, cups, ounces, or bowls of raw and cooked kale into calories, with the full nutrition breakdown behind every number.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Oct 13, 2026
Quick answer
One cup of chopped raw kale weighs about 67 g (2.4 oz) and delivers roughly 23 calories. One cup of chopped boiled kale is heavier at about 130 g (4.6 oz) and comes to about 36 calories, because cooking collapses the leaf and it holds more water.
Convert grams, cups, ounces, or bowls of raw and cooked kale into calories, with the full nutrition breakdown behind every number.
Key takeaways
- Raw kale is about 35 kcal per 100 g (3.5 oz); boiled kale is about 28 kcal.
- One cup of chopped raw kale weighs about 67 g and delivers roughly 23 calories.
- Formula: multiply grams by 0.35 for raw kale, or 0.28 for boiled kale.
- Dressings and toppings usually add more calories than the kale itself.
- Kale is very low in net carbs, about 0.3 g per 100 g.
How Kale Calories Are Calculated
Research-backedHow the Kale Calorie Calculator Works
This calculator turns any weight of kale into calories using one ratio. Raw kale supplies about 35 kcal per 100 g (3.5 oz), and boiled kale supplies about 28 kcal per 100 g (3.5 oz) because cooking water replaces part of the leaf.
The formula is simple: calories = (grams / 100) x 35 for raw kale, or (grams / 100) x 28 for boiled kale. Weigh the kale when you can; otherwise choose the closest household measure from the tables below. If you want to fold the dressing and toppings into the same total, use the Victura calorie calculator.
Volume is the only awkward input. One cup of chopped raw kale weighs about 67 g (2.4 oz), while one cup of chopped boiled kale weighs about 130 g (4.6 oz). Loose whole leaves pack less densely than finely chopped ones, so a kitchen scale beats a measuring cup every time.
Worked Examples in Grams, Cups, and Ounces
| Input | Example value | Result |
|---|---|---|
| Raw kale weight | 100 g (3.5 oz) | 35 kcal |
| Raw kale weight | 1 cup chopped (67 g / 2.4 oz) | 23 kcal |
| Raw kale weight | 3 cups chopped (200 g / 7.1 oz) | 70 kcal |
| Raw kale weight | 1 tbsp chopped (4 g / 0.14 oz) | 1 kcal |
| Cooked kale weight | 1 cup chopped, boiled (130 g / 4.6 oz) | 36 kcal |
| Dressing added | 1 tbsp olive oil (14 g / 0.5 oz) | +119 kcal |
| Dressing added | 2 tbsp vinaigrette (30 g / 1 oz) | +130 kcal |
| Topping added | 1 oz feta cheese (28 g) | +75 kcal |
Two rows in that table explain almost every surprise. A generous kale salad often lands under 70 kcal before dressing, and the dressing alone can more than double the total.
Key takeaway: Plain kale stays near 35 kcal per 100 g, so the oil, dressing, and toppings decide whether your bowl is a 60-calorie side or a 450-calorie meal.
Reading Your Result
A result under 50 kcal means you are eating a genuinely low-energy portion, which is typical for kale as a side or salad base. Results from 100 to 300 kcal usually signal that dressing, cheese, seeds, or dried fruit are carrying most of the energy.
Behind the calories, 100 g (3.5 oz) of raw kale provides about 2.9 g protein, 0.5 g fat, 4.4 g carbohydrate, and 4.1 g fiber. Because fiber is only partly digested, net carbs come to roughly 0.3 g per 100 g, which is why kale fits low-carb and ketogenic eating patterns that count net carbs. Kale also supplies vitamin C, vitamin K, vitamin A, calcium, and potassium, so a low calorie count does not mean an empty plate.
One note on vitamin K: kale is a rich source of vitamin K. People who take vitamin K-antagonist anticoagulants, such as warfarin, are generally advised to keep their vitamin K intake steady day to day rather than avoid leafy greens, and to check with their clinician or dietitian before making large changes.
Kale Calories Compared with Other Greens
| Metric (raw, per 100 g / 3.5 oz) | Kale | Spinach | Romaine |
|---|---|---|---|
| Calories | 35 kcal | 23 kcal | 17 kcal |
| Protein | 2.9 g | 2.9 g | 1.2 g |
| Fat | 0.5 g | 0.4 g | 0.3 g |
| Carbohydrate | 4.4 g | 3.6 g | 3.3 g |
| Fiber | 4.1 g | 2.2 g | 2.1 g |
| Key vitamins | C, K, A | K, A, folate | K, A, folate |
| Key minerals | calcium, potassium | iron, magnesium | manganese, potassium |
| Glycemic index | not established, very low | not established, very low | not established, very low |
Calories per cup are closer than calories per gram: one cup of chopped kale is about 23 kcal, one cup of raw spinach is about 7 kcal, and one cup of romaine is about 8 kcal. Spinach and romaine win on volume, while kale wins on fiber and vitamin C per gram. Full breakdowns are in spinach nutrition and romaine lettuce nutrition.
What Changes the Number Most
- Oil and dressing: one tablespoon of olive oil adds about 119 kcal, roughly three and a half times the calories in 100 g of kale.
- Cheese and nuts: 1 oz of feta adds about 75 kcal and 1 tbsp of sunflower seeds about 52 kcal.
- Dried fruit and croutons: 1/4 cup of dried cranberries adds about 90 kcal and 1/2 cup of croutons about 60 kcal.
- Cooking method: boiling lowers calories per gram slightly; sauteing adds the fat you cook with.
- Shrinkage: kale loses volume when cooked, so one cup of cooked kale contains far more leaf than one cup of raw.
Portion Cheat Sheet in Grams and US Household Units
- 1 tbsp chopped raw kale: 4 g (0.14 oz) = about 1 kcal
- 1 cup loosely packed whole leaves: 40 g (1.4 oz) = about 14 kcal
- 1 cup chopped raw kale: 67 g (2.4 oz) = about 23 kcal
- 1 oz raw kale: 28 g = about 10 kcal
- 1 bowl, about 2 cups chopped: 134 g (4.7 oz) = about 47 kcal
- 1 cup chopped boiled kale: 130 g (4.6 oz) = about 36 kcal
- 1 packed cup for a smoothie: 67 g (2.4 oz) = about 23 kcal
Log your usual kale portion once in the Victura app and it becomes a one-tap entry the next time you cook.
What Victura Users Log for Kale
Community insightWhat Victura Users Actually Log
Anonymized meal logs from the Victura app show that kale entries cluster into a few repeatable patterns. These are usage patterns, not medical advice.
- Side salad base: 1 to 2 cups chopped raw (67 to 134 g / 2.4 to 4.7 oz), about 23 to 47 kcal
- Smoothie handful: 30 to 40 g (1 to 1.4 oz), about 10 to 14 kcal
- Sauteed side: 1 cup cooked (130 g / 4.6 oz) plus 1 tsp oil, about 76 kcal
- Massaged kale salad: 2 cups (134 g / 4.7 oz) plus dressing, nuts, and cheese
The smoothie group is the most consistent. Most people log a handful without weighing it, and the difference between a small and large handful is only about 5 calories.
The Dressing Problem
The salad group shows the widest spread in the entire dataset. Two people can log "kale salad" and land 300 calories apart, almost entirely because of dressing volume and toppings.
Vinaigrette poured freely from a bottle is the single largest source of error. Pouring dressing into a tablespoon first, or weighing the bottle before and after, removes most of that gap.
Questions the Community Asks Most
- "Why is my kale salad 400 calories?" Almost always dressing, cheese, nuts, or dried fruit.
- "Is raw or cooked kale lower in calories?" Cooked kale is slightly lower per gram, but you eat more grams per cup.
- "Does massaging kale change the calories?" No. Massaging only softens the leaf; it adds no energy unless you add oil or salt.
Tips That Make Logging Faster
- Weigh kale once at your usual portion, then reuse that number for the next month.
- Log dressing before you pour it, not after.
- Save your most common kale salad as a custom meal in the Victura app.
- Treat toppings as separate line items so you can see what is driving the total.
Tip: If you build the same kale salad weekly, save it once and log it in one tap, then adjust only the dressing amount on days you change it.
References
- USDA FoodData Central, Kale, raw(usda)
- USDA FoodData Central, Kale, cooked, boiled, drained(usda)
- NIH Office of Dietary Supplements, Vitamin K Fact Sheet(nih_ods)
- NIH Office of Dietary Supplements, Vitamin C Fact Sheet(nih_ods)
- Harvard T.H. Chan School of Public Health, Vegetables and Fruits(harvard)
- Victura anonymized meal logs(victura)
Frequently asked questions
People also ask
How many calories are in a cup of kale?
One cup of chopped raw kale weighs about 67 g (2.4 oz) and delivers roughly 23 calories. One cup of chopped boiled kale is heavier at about 130 g (4.6 oz) and comes to about 36 calories, because cooking collapses the leaf and it holds more water. Loose whole leaves are lighter, filling a cup with only about 40 g (1.4 oz), which works out to about 14 calories. Weigh your kale once to see how you personally pack a cup, then reuse that number.
How many calories are in 100 g of kale?
Raw kale provides about 35 calories per 100 g (3.5 oz). The same weight of boiled kale provides about 28 calories, because water replaces part of the leaf. Those 100 g also bring roughly 2.9 g protein, 0.5 g fat, 4.4 g carbohydrate, and 4.1 g fiber, with vitamin C, vitamin K, vitamin A, calcium, and potassium. Net carbs come to about 0.3 g per 100 g, since most of the carbohydrate is fiber.
Does cooking kale change its calorie count?
Cooking lowers calories per gram slightly, from about 35 kcal to about 28 kcal per 100 g (3.5 oz), because the leaf absorbs water. The total calories in your batch stay roughly the same unless you add fat. What really changes is volume: kale shrinks as it cooks, so one cup of cooked kale holds far more leaf than one cup of raw. Sauteing in 1 tbsp of olive oil adds about 119 calories to the pan.
How many calories are in a kale salad?
Start with the greens: 2 cups of chopped raw kale is about 134 g (4.7 oz) and about 47 calories. Dressing usually dominates, with 2 tbsp of vinaigrette adding about 130 calories and 1 tbsp of olive oil about 119 calories. Common toppings add up fast too, including 1 oz of feta at about 75 calories and 1 tbsp of sunflower seeds at about 52 calories. A typical dressed kale salad lands between 250 and 450 calories.
Is kale good for weight loss?
Kale is a very low energy density food, with about 35 calories and 4.1 g of fiber per 100 g (3.5 oz). Fiber and the sheer volume of a large leafy portion can help you feel satisfied for relatively few calories, which is why vegetables like kale appear in most weight management guidance. That said, no single food drives weight loss. Total calorie intake, protein, and overall diet quality matter more than any one green.
How do I count kale calories in a smoothie?
A typical smoothie handful of kale is 30 to 40 g (1 to 1.4 oz), which is only about 10 to 14 calories. A packed cup measures closer to 67 g (2.4 oz) and about 23 calories. Because the range is so small, most people can log a standard handful without weighing it and stay within a few calories. Weigh it once to confirm your handful size, then save it as a custom ingredient in the Victura app.
Is kale keto friendly?
Yes. Raw kale has about 4.4 g of carbohydrate and 4.1 g of fiber per 100 g (3.5 oz), leaving roughly 0.3 g of net carbs. Even a large 200 g (7.1 oz) portion comes to only about 0.6 g net carbs. The main keto risk in a kale dish is not the leaf itself but the dressing, honey-based vinaigrettes, dried fruit, and breadcrumbs added on top.
How many calories are in 1 cup of raw kale?
One cup of chopped raw kale weighs about 67 g (2.4 oz) and provides roughly 23 calories. A cup of loosely packed whole leaves is lighter at about 40 g (1.4 oz), or about 14 calories, so how tightly the leaf is packed changes the number.
How many calories are in 1 cup of cooked kale?
One cup of chopped boiled kale weighs about 130 g (4.6 oz) and provides roughly 36 calories. Cooking collapses the leaf and it holds more water, so a cup of cooked kale contains far more leaf than a cup of raw.
How many calories are in 100 g of kale?
Raw kale provides about 35 calories per 100 g (3.5 oz), while boiled kale provides about 28 calories per 100 g because water replaces part of the leaf. That 100 g also brings about 2.9 g protein, 4.4 g carbohydrate, and 4.1 g fiber.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 8
- Last updated
- Oct 13, 2026
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