Calories in 4 Oz of Cooked Kale

4 oz of cooked kale (113 g) has 52 calories. That is 3% of a 2,000 calorie diet.

The calories come from 3.5 g of protein, 1.8 g of fat and 5.4 g of carbohydrates, a split of 27% protein, 31% fat and 41% carbs. For comparison, 3 oz of cooked kale has 39 and 6 oz of cooked kale has 78 calories. Burning 52 calories takes about 9 minutes of brisk walking or 4 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Cooked Kale Calorie Calculator

AmountUnit

52cal

in 4 oz of cooked kale (113 g)

Protein3.5 g27% of calories

Fat1.8 g31% of calories

Carbs5.4 g41% of calories

3% of a 2,000 calorie day

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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
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 4 oz of cooked kale?

4 oz of cooked kale weighs about 113 g and has 52 calories.

How much protein is in 4 oz of cooked kale?

4 oz of cooked kale has 3.5 g of protein, which is 7% of the 50 g Daily Value.

How many carbs are in 4 oz of cooked kale?

4 oz of cooked kale has 5.4 g of carbohydrates, including 5 g of fiber and 1 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.