Kale: weights & conversions
A US cup of kale weighs about 67 g. 100 g is 35 calories and 2.9 g of protein.
Also written as: collard greens, swiss chard.
Convert any amount
Not one of the amounts below? Type your own and convert it instantly.
1 cup of kale is about 67 grams.
Cups to grams
What each measure of kale weighs, from the cup weight above.
| Volume | Grams | Ounces |
|---|---|---|
| 1 cup | 67 g | 2.36 oz |
| 3/4 cup | 50.3 g | |
| 2/3 cup | 44.7 g | |
| 1/2 cup | 33.5 g | |
| 1/3 cup | 22.3 g | |
| 1/4 cup | 16.8 g | |
| 1 tablespoon | 4.19 g | |
| 1 teaspoon | 1.4 g |
Ounces and pounds
The weights an older recipe card is most likely to use.
| Weight | Grams | Ounces |
|---|---|---|
| 1 oz | 28.3 g | |
| 4 oz (1/4 lb) | 113 g | |
| 8 oz (1/2 lb) | 227 g | |
| 1 lb | 454 g | |
| 100 g | 100 g |
Nutrition
Per 100 g of edible portion, transcribed from USDA reference data, and scaled to the measures above.
| Measure | Calories | Protein | Fat | Carbs | Fiber | Sodium |
|---|---|---|---|---|---|---|
| Per 100 g (100 g) | 35 | 2.9 g | 1.5 g | 4.4 g | 4.1 g | 53 mg |
| Per cup (67 g) | 23 | 1.94 g | 1.01 g | 2.95 g | 2.75 g | 36 mg |
| Per tablespoon (4.19 g) | 1 | 0.12 g | 0.06 g | 0.18 g | 0.17 g | 2 mg |
| Per 4 oz (113 g) | 40 | 3.29 g | 1.7 g | 4.99 g | 4.65 g | 60 mg |
Using kale in a recipe?
This page gives you the ingredient weight. Keep the whole recipe, its original card and your notes together in a family cookbook you can cook from again. When the ingredients can be measured reliably, you can also see nutrition per serving.
Start your family cookbookCreate an account, then add the recipe you are measuring.
Measuring from a handwritten card? Scan it free and keep the handwriting with the recipe.
Cook with avocadoChunky Fresh GuacamoleRead this free recipe →If you have run out
- Spinach, the same amount. Milder than kale and wilts much faster, so add it later.
Common questions
- How many grams are in a cup of kale?
- One US cup of kale weighs about 67 g (2.36 oz). A tablespoon is about 4.19 g and a teaspoon about 1.4 g.
- How many cups is 100 g of kale?
- 100 g of kale is about 1.49 cups — near enough to 1 1/2 cups in a measuring cup.
- How many calories are in kale?
- Kale has about 35 calories per 100 g, which works out to roughly 23 calories a cup.
- What can I use instead of kale?
- Spinach, the same amount. Milder than kale and wilts much faster, so add it later.