How many calories are in Kale, Cooked?

A 100 g serving of Kale, Cooked has 44 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Kale, Cooked?

Per 100 g there are 2.9 g of protein — about 6% of the Daily Value (50 g).

How much fat and carbs are in Kale, Cooked?

Per 100 g there are 1.2 g of fat and 5.3 g of carbohydrate, including 2.3 g of fiber.

What nutrients is Kale, Cooked high in?

Per 100 g it notably contributes to your Daily Value for: Vitamin C (20% DV), Vitamin A (16% DV), Calcium (12% DV).

Vegetables

Kale, Cooked

USDA reference values for kale, cooked (per 100 g).

44kcalCalories

2.9gProtein

1.2gFat

5.3gCarbs

Protein, fat and carb balance

Share of calories from each macronutrient (per 100 g).

Protein 30%
Fat 27.7%
Carbs 42.3%

What this food is high in

20% Vitamin C 17.8 mg / 100 g 16% Vitamin A 146 mcg / 100 g 12% Calcium 150 mg / 100 g

Shown as percent of the Daily Value per 100 g.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Macronutrients
Protein	2.9 g	6%
Total Fat	1.2 g	2%
Saturated Fat	0.2 g	<1%
Carbohydrate	5.3 g	2%
Dietary Fiber	2.3 g	8%
Total Sugars	1.2 g	2%
Minerals
Sodium	252 mg	11%
Potassium	144 mg	3%
Calcium	150 mg	12%
Iron	0.8 mg	5%
Magnesium	25 mg	6%
Vitamins
Vitamin C	17.8 mg	20%
Vitamin A	146 mcg	16%
Vitamin D	0 mcg	0%
Other
Cholesterol	0 mg	0%

* Percent of the Daily Value (Daily Value, based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Kale, Cooked?: A 100 g serving of Kale, Cooked has 44 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Kale, Cooked?: Per 100 g there are 2.9 g of protein — about 6% of the Daily Value (50 g).
How much fat and carbs are in Kale, Cooked?: Per 100 g there are 1.2 g of fat and 5.3 g of carbohydrate, including 2.3 g of fiber.
What nutrients is Kale, Cooked high in?: Per 100 g it notably contributes to your Daily Value for: Vitamin C (20% DV), Vitamin A (16% DV), Calcium (12% DV).

Similar foods and comparisons

Alfalfa Seeds, Sprouted 23 kcal 4 g protein Amaranth Leaves, Cooked 21 kcal 2.1 g protein Amaranth Leaves, Cooked 21 kcal 2.1 g protein Amaranth Leaves, Raw 23 kcal 2.5 g protein Arrowhead, Cooked 78 kcal 4.5 g protein Arrowhead, Cooked 78 kcal 4.5 g protein

Compare Kale, Cooked with: Alfalfa Seeds, Sprouted Amaranth Leaves, Cooked Amaranth Leaves, Cooked Amaranth Leaves, Raw

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.