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

Kale, Cooked belongs to the vegetables category of our catalog. A 100 g serving provides 44 kcal with 2.9 g of protein, 1.2 g of fat, 5.3 g of carbohydrate. Its strongest contribution is vitamin c — 20% of the Daily Value per 100 g (see the foods high in vitamin c: the richest picks guide). Related entries in the same group include Kale, Cooked and Kale, Frozen, or jump to the full food catalog.

44kcalCalories

2.9gProtein

1.2gFat

5.3gCarbs

Calorie & macro balance

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

44 kcal / 100 g

Protein30%2.9 g
Fat27.7%1.2 g
Carbs42.3%5.3 g

What this food is high in

Vitamin C 17.8 mg / 100 g Vitamin A 146 mcg / 100 g Calcium 150 mg / 100 g

Shown as percent of the Daily Value per 100 g. Tap a ring to explore that nutrient across all foods.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Energy
Calories	44 kcal	2%
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 (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

Kale, Cooked vs Alfalfa Seeds, Sprouted Kale, Cooked vs Amaranth Leaves, Cooked Kale, Cooked vs Amaranth Leaves, Cooked Kale, Cooked vs Amaranth Leaves, Raw

Keep exploring

All vegetables Vegetables highest in vitamin c All foods highest in vitamin c Foods High in Vitamin C: The Richest Picks guide Compare foods

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.