Calories in 2 Cups of Raw Kale

2 cups of raw kale (50 g) has 22 calories. That is 1% of a 2,000 calorie diet.

The calories come from 1.5 g of protein, 0.7 g of fat and 2.2 g of carbohydrates, a split of 27% protein, 31% fat and 41% carbs. For comparison, 1 1/2 cups of raw kale has 16 calories. Burning 22 calories takes about 4 minutes of brisk walking or 2 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Raw Kale Calorie Calculator

AmountUnit

22cal

in 2 cups of raw kale (50 g)

Protein1.5 g27% of calories

Fat0.7 g31% of calories

Carbs2.2 g41% of calories

1% of a 2,000 calorie day

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Raw Kale calories by serving size

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

Serving	Weight	Calories	Protein	Fat	Carbs
5g	5 g	2	0.1 g	0.1 g	0.2 g
1 leaf	10 g	4	0.3 g	0.1 g	0.4 g
1/2 cup	13 g	5	0.4 g	0.2 g	0.6 g
2 leaves	20 g	9	0.6 g	0.3 g	0.9 g
1 cup	25 g	11	0.7 g	0.4 g	1.1 g
1 oz	28 g	12	0.8 g	0.4 g	1.3 g
2 cups	50 g	22	1.5 g	0.7 g	2.2 g
100g	100 g	43	2.9 g	1.5 g	4.4 g
4 oz	113 g	49	3.3 g	1.7 g	5 g

Raw Kale vs similar foods

Calories per 100 g compared with other vegetables.

Raw Kale43

Raw Kale: common questions

How many calories are in 2 cups of raw kale?

2 cups of raw kale weighs about 50 g and has 22 calories.

How much protein is in 2 cups of raw kale?

2 cups of raw kale has 1.5 g of protein, which is 3% of the 50 g Daily Value.

How many carbs are in 2 cups of raw kale?

2 cups of raw kale has 2.2 g of carbohydrates, including 2.1 g of fiber and 0.4 g of sugars.

How much raw kale is 100 calories?

100 calories of raw kale is 233 g, about 233 baby leaves of raw kale.

More about raw kale

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2709599. Original description: Kale, raw. Portion weights are USDA household measures.