Calories in 3 Oz of Boiled Kale

3 oz of boiled kale (85 g) has 31 calories. That is 2% of a 2,000 calorie diet.

The calories come from 2.5 g of protein, 1 g of fat and 4.5 g of carbohydrates, a split of 27% protein, 25% fat and 48% carbs. For comparison, 2 oz of boiled kale has 20 and 4 oz of boiled kale has 41 calories. Burning 31 calories takes about 5 minutes of brisk walking or 2 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Boiled Kale Calorie Calculator

AmountUnit

31cal

in 3 oz of boiled kale (85 g)

Protein2.5 g27% of calories

Fat1 g25% of calories

Carbs4.5 g48% of calories

2% of a 2,000 calorie day

Your meal

Add portions from any food page to build a meal total. It stays in this browser.

Boiled Kale calories by serving size

Common amounts of boiled kale with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	18	1.5 g	0.6 g	2.7 g
1/2 cup	59 g	21	1.7 g	0.7 g	3.1 g
3 oz	85 g	31	2.5 g	1 g	4.5 g
100g	100 g	36	2.9 g	1.2 g	5.3 g
4 oz	113 g	41	3.3 g	1.4 g	6 g
1 cup	118 g	42	3.5 g	1.4 g	6.3 g
200g	200 g	72	5.9 g	2.4 g	11 g

Boiled Kale vs similar foods

Calories per 100 g compared with other vegetables.

Boiled Kale36

Boiled Kale: common questions

How many calories are in 3 oz of boiled kale?

3 oz of boiled kale weighs about 85 g and has 31 calories.

How much protein is in 3 oz of boiled kale?

3 oz of boiled kale has 2.5 g of protein, which is 5% of the 50 g Daily Value.

How many carbs are in 3 oz of boiled kale?

3 oz of boiled kale has 4.5 g of carbohydrates, including 3.4 g of fiber and 1 g of sugars.

How much boiled kale is 100 calories?

100 calories of boiled kale is 278 g, about 2 1/2 cups of boiled kale.

More about boiled kale

Source: USDA FoodData Central, SR Legacy. FDC ID 169238. Original description: Kale, cooked, boiled, drained, without salt. Portion weights are USDA household measures.