Calories in Kale, raw

Kale, raw is categorized under vegetables → leafy greens. Each serving (1.0 cup (20.6g)) provides 148 calories.

Nutritional Breakdown

Protein

2.92 g

Calories

35.0 kcal

Fiber

4.1 g

Fat

1.49 g

Carbohydrates

4.42 g

Sugars

0.8 g

Macronutrient Breakdown

Macro	Calories	Percent
Carbohydrates	18 kcal	41%
Protein	12 kcal	27%
Fat	13 kcal	31%

Goal Suitability Scores

Weight Loss3/5 ⚖️ — Moderate

Muscle Gain1/5 💤 — Very Low

Keto2/5 😐 — Low

Heart Health2/5 😐 — Low

🌟 5 = Optimal🔥 4 = High⚖️ 3 = Moderate😐 2 = Low💤 1 = Very Low★ = Recommended

Why Consider Kale, raw?

This food is often recommended for Weight Loss goals.

Kale, raw has 148 calories per 1.0 cup (20.6g), with 4.42g carbs, 2.92g protein, and 1.49g fat. It may suit low-carb diets, and fiber content is low.

FAQs About Kale, raw

“Kale, raw” can support weight loss goals when eaten in moderation.

On its own, “Kale, raw” may not provide enough calories, but it's a useful part of a higher-calorie meal plan.

“Kale, raw” is very low in carbohydrates and suitable for a ketogenic diet.

“Kale, raw” has a low sugar content and may be safe for most people with diabetes in moderation.

“Kale, raw” has limited fiber — consider pairing it with fiber-rich foods.

“Kale, raw” can be eaten any time — focus on balanced portions.

“Kale, raw” is not very filling on its own — pair it with protein or fiber for longer-lasting fullness.

Compare with Similar Foods

Tomatoes, grape, raw Beans, snap, green, canned, regular pack, drained solids Onion rings, breaded, par fried, frozen, prepared, heated in oven Pickles, cucumber, dill or kosher dill Kale, frozen, cooked, boiled, drained, without salt Tomatoes, canned, red, ripe, diced Carrots, frozen, unprepared Lettuce, cos or romaine, raw Broccoli, raw

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Disclaimer: CalorieGenius provides nutrition facts for informational purposes only. This content is not a substitute for professional medical advice, diagnosis, or treatment.

Always consult your healthcare provider before making dietary changes. CalorieGenius does not guarantee the accuracy, completeness, or usefulness of the information provided and disclaims all liability arising from its use.

Food data sourced from the USDA FoodData Central Foundation dataset.