Cooked kale: calories and nutrition facts
Cooked kale has 30 kcal per 100 g. One serving, 1 Serving (150 g), has 45 kcal.
- Calories
- 30 kcal
- Protein
- 1.9 g
- Carbohydrates
- 3.6 g
- Fat
- 0.4 g
Per 100 g
Cooked kale: how many calories?
Cooked kale has 30 kcal per 100 g, with 1.9 g protein, 3.6 g carbs and 0.4 g fat. A 150 g serving (1 Serving) has 45 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein30%
- Carbohydrates56%
- Fat14%
Calculate a portion
- Calories
- 45 kcal
- Protein
- 2.8 g
- Carbohydrates
- 5.4 g
- Fat
- 0.6 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 30 kcal | 45 kcal |
| Fat | 0.4 g | 0.6 g |
| of which saturated fat | 0.1 g | 0.1 g |
| Carbohydrates | 3.6 g | 5.4 g |
| of which sugars | 1.3 g | 1.9 g |
| Fiber | 2 g | 3 g |
| Protein | 1.9 g | 2.8 g |
| Sodium | 23 mg | 35 mg |
| Water | 91.2 g | 136.8 g |
| Vitamin C | 41 mg | 61.5 mg |
| Calcium | 72 mg | 108 mg |
| Iron | 0.9 mg | 1.4 mg |
| Potassium | 228 mg | 342 mg |
| Magnesium | 18 mg | 27 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(30 kcal) | 1% |
| Fat(0.4 g) | 1% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(3.6 g) | 1% |
| of which sugars(1.3 g) | 1% |
| Protein(1.9 g) | 4% |
| Salt(0.06 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked kale: frequently asked questions
Cooked kale: how many calories per serving?
A 150 g serving (1 Serving) has 45 kcal.
Cooked kale: how much protein?
Cooked kale contains 1.9 g of protein per 100 g, 4% of the 50 g reference intake.
Cooked kale: how much fibre?
Cooked kale provides 2 g of fibre per 100 g, 8% of the 25 g a day recommended by EFSA.
Cooked kale: how much makes 100 kcal?
100 kcal is about 337 g of this food.
More foods in this category
- Cooked Green Beans29 kcal
- Cooked green bell pepper17 kcal
- Cooked green cabbage24 kcal
- Cooked green flageolet bean115 kcal
- Cooked green lentils125 kcal
- Cooked Jerusalem artichoke69 kcal
- Cooked kohlrabi28 kcal
- Cooked leek25 kcal
- Cooked legume113 kcal
- Cooked lentils125 kcal
- Cooked mung beans96 kcal
- Cooked New Zealand spinach14 kcal
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