Calories in 3 Oz of Cooked Kale

3 oz of cooked kale (85 g) has 39 calories. That is 2% of a 2,000 calorie diet.

The calories come from 2.7 g of protein, 1.4 g of fat and 4 g of carbohydrates, a split of 27% protein, 31% fat and 41% carbs. For comparison, 2 oz of cooked kale has 26 and 4 oz of cooked kale has 52 calories. Burning 39 calories takes about 7 minutes of brisk walking or 3 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Cooked Kale Calorie Calculator

AmountUnit

39cal

in 3 oz of cooked kale (85 g)

Protein2.7 g27% of calories

Fat1.4 g31% of calories

Carbs4 g41% 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.

Cooked Kale calories by serving size

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

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	23	1.6 g	0.8 g	2.4 g
1/2 cup	65 g	30	2 g	1 g	3.1 g
3 oz	85 g	39	2.7 g	1.4 g	4 g
100g	100 g	46	3.1 g	1.6 g	4.7 g
4 oz	113 g	52	3.5 g	1.8 g	5.4 g
1 cup	130 g	60	4.1 g	2.1 g	6.2 g
200g	200 g	92	6.3 g	3.2 g	9.5 g

Cooked Kale vs similar foods

Calories per 100 g compared with other vegetables.

Cooked Kale46

Cooked Kale: common questions

How many calories are in 3 oz of cooked kale?

3 oz of cooked kale weighs about 85 g and has 39 calories.

How much protein is in 3 oz of cooked kale?

3 oz of cooked kale has 2.7 g of protein, which is 5% of the 50 g Daily Value.

How many carbs are in 3 oz of cooked kale?

3 oz of cooked kale has 4 g of carbohydrates, including 3.7 g of fiber and 0.7 g of sugars.

How much cooked kale is 100 calories?

100 calories of cooked kale is 217 g, about 1 1/2 cups of cooked kale.

More about cooked kale

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2709600. Original description: Kale, fresh, cooked, no added fat. Portion weights are USDA household measures.