Raw kale is 49 calories per 100g — slightly more than spinach. The fiber is what gives it that hearty bite and why it holds up in salads even after dressing. Massaging kale with oil and acid breaks down the cellulose and makes it easier to eat in larger quantities.
Calories scale with portion. Here's how a typical kale serving translates in your tracker:
Point your iPhone camera at kale and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreKale has approximately 49 calories per 100g (raw). A typical serving — 1 cup, chopped (67g) — comes in at 33 calories.
4.3g of protein per 100g (raw). That puts kale at roughly 8.8g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Kale is naturally low-calorie at 49 kcal per 100g (raw), so it's easy to fit into a deficit.