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Kale (raw) — Nutrition Facts

Q: How many calories are in Kale (raw)?

Kale (raw) has 35 calories per 100 grams , which is about 7.4 calories per 1 cup.

Q: How much protein is in Kale (raw)?

Kale (raw) has 2.9 g of protein per 100 grams — 8.3 g of protein per 100 calories.

Q: Is Kale (raw) keto-friendly?

Kale (raw) has 0.3 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.

Q: Is Kale (raw) vegan?

Kale (raw) is vegan — it contains no animal-derived ingredients.

USDA FoodData Central · Decent protein density8.3 g protein per 100 kcal

Calories

2.9

Protein g

4.4

Carbs g

1.5

Fat g

Protein 27% · 2.9 g
Carbs 41% · 4.4 g
Fat 31% · 1.5 g

Diet compliance

Diet	Why
✓ Keto	0.3 g net carbs / 100 g — keto-friendly means <6 g
✗ Carnivore	not animal flesh
✓ Vegan	no animal products
✓ Vegetarian	no meat or fish (dairy/eggs OK)
✓ Whole30	no grains, dairy, legumes, or added sugar

Nutrition label — per 100 g

Nutrition Facts

Kale (raw) · per 100 g

Calories35

Total Fat 1.5 g2% DV

Saturated Fat 0.2 g1% DV

Cholesterol 0 mg0% DV

Sodium 53 mg2% DV

Total Carbs 4.4 g2% DV

Fiber 4.1 g15% DV

Sugars 1 g

Protein 2.9 g6% DV

Vitamin D 0 µg · Calcium 254 mg · Iron 1.6 mg · Potassium 348 mg

Based on FDA Daily Values · USDA FoodData Central

Calories & protein per common portion

Portion	Weight	Calories
100 grams	100 g	35
1 cup	21 g	7.4

Protein per calorie

Kale (raw) delivers 8.3 g of protein per 100 calories — see where it ranks →

Meal ideas & pairings

A cup of raw kale is 33 calories with a vitamin profile that made it famous. Massage it with olive oil and lemon and the toughness that puts people off disappears into a proper salad. Frozen kale disappears into smoothies and soups without ceremony.

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FAQ

How many calories are in Kale (raw)?

Kale (raw) has 35 calories per 100 grams, which is about 7.4 calories per 1 cup.

How much protein is in Kale (raw)?

Kale (raw) has 2.9 g of protein per 100 grams — 8.3 g of protein per 100 calories.

Is Kale (raw) keto-friendly?

Kale (raw) has 0.3 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.

Is Kale (raw) vegan?

Kale (raw) is vegan — it contains no animal-derived ingredients.

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