What does 100 calories of kale (raw) look like?
Kale (raw) has 35 calories per 100 g, so 100 calories is 14 cups of kale (286 g). It's one of the better protein sources per calorie here: 8.3 g of protein per 100 kcal. You also get 11.7 g of fiber, which helps you stay full. Foods like this are ideal for bulking up meals without adding many calories.
Kale (raw): 50 to 500 calories
| Calories | Grams | Ounces | Cups (chopped) |
|---|---|---|---|
| 50 kcal | 143 g | 5.0 oz | 6¾ |
| 100 kcal | 286 g | 10.1 oz | 14 |
| 200 kcal | 571 g | 20.1 oz | 27 |
| 300 kcal | 857 g | 30.2 oz | 41 |
| 500 kcal | 1428 g | 50.4 oz | 68 |
What's in 100 calories of kale (raw)
Want more food for the same 100 calories?
These give you at least 2½ times more volume than kale (raw):
Compare with other vegetables
| Food | 100 kcal is | Grams |
|---|---|---|
| 🥬 Kale (raw) | 14 cups (chopped) | 286 g |
| 🥒 Dill pickles | 24 pickle spears | 833 g |
| 🥬 Bok choy | 11 cups (shredded) | 769 g |
| 🥬 Iceberg lettuce | 10 cups (shredded) | 714 g |
| 🥬 Celery | 18 medium stalks | 714 g |
| 🥒 Cucumber | 2¼ cucumbers (8 in) | 667 g |
| 🔴 Radishes | 139 radishes | 625 g |
| 🥬 Romaine lettuce | 13 cups (shredded) | 588 g |
| 🥒 Zucchini | 3 medium zucchini | 588 g |
| 🍅 Cherry tomatoes | 33 cherry tomatoes | 556 g |
| 🥬 Sauerkraut | 3¾ cups | 526 g |
| 🫑 Green bell pepper | 4¼ medium peppers | 500 g |
| 🥬 Asparagus | 31 spears | 500 g |
Questions
How much is 100 calories of kale (raw)?
100 calories of kale (raw) is about 286 g (10.1 oz), or roughly 14 cups (chopped).
How many calories are in 100 g of kale (raw)?
35 calories per 100 g, according to USDA FoodData Central.
Is kale good for weight loss?
Very low calorie density (0.35 kcal per gram). You can eat a large volume of this food for few calories. 100 calories also gives you 8.3 g of protein and 11.7 g of fiber.
How many calories are in one cup (chopped)?
About 7 calories.
How many cups (chopped) is 200 calories?
About 27 (571 g).
The 100-calorie cheat sheet
One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.