Calories in Kale, NS as to form, cooked
Generic food Cooked Vegetables
Kale, NS as to form, cooked contains 69 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 93 kcal.
Roughly 56% of its calories come from fat, with 27% from carbohydrates and 18% from protein (estimated with general energy factors).
That is more energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 340% of the Daily Value for Vitamin K, 76% of the Daily Value for Vitamin C and 28% of the Daily Value for Vitamin A.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 69 kcal | |
| Total fat C | 4.3 g | 6% |
| Saturated fat C | 0.9 g | 5% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 185 mg | 8% |
| Total carbohydrates C | 4.6 g | 2% |
| Dietary fiber C | 4.3 g | 15% |
| Total sugars C | 0.84 g | |
| Protein C | 3.1 g | 6% |
| Vitamin A C | 251 µg | 28% |
| Vitamin C C | 68.1 mg | 76% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 408 µg | 340% |
| Thiamin (B1) C | 0.11 mg | 9% |
| Riboflavin (B2) C | 0.34 mg | 26% |
| Niacin (B3) C | 1.2 mg | 7% |
| Vitamin B6 C | 0.16 mg | 10% |
| Folate (B9) C | 48 µg | 12% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 0.8 mg | 0.1% |
| Calcium C | 265 mg | 20% |
| Iron C | 1.7 mg | 9% |
| Magnesium C | 34 mg | 8% |
| Phosphorus C | 58 mg | 5% |
| Potassium C | 363 mg | 8% |
| Zinc C | 0.41 mg | 4% |
| Copper C | 0.055 mg | 6% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 18%
- Carbohydrates 27%
- Fat 56%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.1 gabove the median for other dark green vegetables (median 2.9 g)
- Fiber4.3 gin the top quarter of other dark green vegetables (median 3.3 g)
- Sugars0.84 gabove the median for other dark green vegetables (median 0.74 g)
- Fat4.3 gin the top quarter of other dark green vegetables (median 2.9 g)
- Saturated fat0.9 gin the top quarter of other dark green vegetables (median 0.73 g)
- Sodium185 mgin the top quarter of other dark green vegetables (median 149 mg)
- Protein per 100 kcal4.4 gprotein density, useful for comparing foods with different calorie levels
- Water86.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 1.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.014 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.028 g |
| SFA 14:0 C | 0.075 g |
| SFA 16:0 C | 0.56 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0.48 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2,840 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 6,190 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 27 µg |
Other components (8)
| Water C | 86.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 48 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Kale
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Kale, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
| Kale, frozen, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, cooked, boiled, drained, with salt Cooked | 44 | 2.9 g | 5.3 g | 1.2 g |
| Kale, frozen, cooked, boiled, drained, with salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, fresh, cooked, no added fat Cooked | 46 | 3.1 g | 4.7 g | 1.6 g |
| Kale, frozen, cooked, no added fat Cooked | 44 | 2.9 g | 5.3 g | 1.2 g |
| Kale, fresh, cooked, fat added Cooked | 69 | 3.1 g | 4.6 g | 4.3 g |
| Kale, frozen, cooked, fat added Cooked | 66 | 2.9 g | 5.1 g | 3.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Collards, fresh, cooked with oil Cooked | 61 | 3.1 g | 5.6 g | 3.8 g |
| Greens, NS as to form, cooked Cooked | 58 | 2.9 g | 5 g | 3.4 g |
| Greens, fresh, cooked, fat added Cooked | 58 | 2.9 g | 5 g | 3.4 g |
| Collards, NS as to form, cooked Cooked | 58 | 3.2 g | 5.7 g | 3.4 g |
| Collards, fresh, cooked, fat added, NS as to fat type Cooked | 58 | 3.2 g | 5.7 g | 3.4 g |
| Collards, fresh, cooked with butter or margarine Cooked | 54 | 3.2 g | 5.7 g | 3 g |
| Spinach, frozen, cooked with oil Cooked | 59 | 3.9 g | 4.7 g | 3.8 g |
| Spinach, frozen, cooked, fat added, NS as to fat type Cooked | 56 | 3.9 g | 4.7 g | 3.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked kale?
100 g of cooked kale has 69 kcal. 1 cup (135 g): about 93 kcal.
How much protein is in cooked kale?
Cooked kale contains 3.1 g of protein per 100 g (6% of the 50 g Daily Value), or 4.1 g in 1 cup (135 g). About 18% of its calories come from protein. Compared with other other dark green vegetables, that is above the median (median 2.9 g).
How many carbs are in cooked kale?
Cooked kale has 4.6 g of total carbohydrates per 100 g, including 4.3 g of fiber and 0.84 g of sugars.
How much fat is in cooked kale?
Cooked kale contains 4.3 g of fat per 100 g, of which 0.9 g is saturated (5% of the Daily Value).
What vitamins and minerals does cooked kale contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (340% DV), Vitamin C (76% DV), Vitamin A (28% DV), Riboflavin (B2) (26% DV) and calcium (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked kale?
100 g contains 185 mg of sodium, 8% of the 2,300 mg Daily Value.
Does kale have the same nutrition cooked and raw?
No. Per 100 g, kale, NS as to form, cooked has 69 kcal, while kale, raw has 35 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709602. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.