Calories in 4 Oz of Raw Kale

4 oz of raw kale (113 g) has 49 calories. That is 2% of a 2,000 calorie diet.

The calories come from 3.3 g of protein, 1.7 g of fat and 5 g of carbohydrates, a split of 27% protein, 31% fat and 41% carbs. For comparison, 3 oz of raw kale has 37 calories. Burning 49 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.

Raw Kale Calorie Calculator

AmountUnit

49cal

in 4 oz of raw kale (113 g)

Protein3.3 g27% of calories

Fat1.7 g31% of calories

Carbs5 g41% of calories

2% 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
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 4 oz of raw kale?

4 oz of raw kale weighs about 113 g and has 49 calories.

How much protein is in 4 oz of raw kale?

4 oz of raw kale has 3.3 g of protein, which is 7% of the 50 g Daily Value.

How many carbs are in 4 oz of raw kale?

4 oz of raw kale has 5 g of carbohydrates, including 4.6 g of fiber and 0.9 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.