Kale Calories and Macros — Nutrition Facts per 1 cup chopped (21g)

Kale contains 7 calories per 1 cup chopped (21g), with 0.6g of protein, 0.9g of carbs, and 0.3g of fat. Here's the full nutrient breakdown — sourced from USDA FoodData Central — and how it fits into common tracking goals.

Kale nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Raw curly kale. A cup of loosely chopped leaves weighs surprisingly little (~21g) — most 'kale salad' servings are 60-100g once massaged and packed down.

How does kale fit your goals?

Kale delivers a balanced macro profile (0.6g protein / 0.9g carbs / 0.3g fat per 1 cup chopped (21g)), which makes it easy to fit into almost any tracking plan. Foods like this are particularly useful as base ingredients in meal prep, because they don't lock you into a specific macro split — you can pair them with whatever your daily target needs more of.

Diet-wise, kale fits keto, low-carb, and vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, kale pulls real weight on vitamin C (22% DV) per 1 cup chopped (21g) — the kind of micronutrient density that calorie counts alone don't show.

How kale compares to other vegetables

Tracking kale without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time kale hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

Related foods

• Spinach calories and macros
• Asparagus calories and macros
• Mushrooms calories and macros
• Cauliflower calories and macros

Browse all vegetables in the food database.