Vegetables and starchy roots
Kale
Kale is 90% water, so 100 g (3.5 oz) brings only 35 kcal and 4.1 g of fiber.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density: 35 kcal/100 g | +2 |
| Protein: 8.3 g/100 kcal | +2 |
| Fiber: 11.7 g/100 kcal | +2 |
| Solid food with 89.6 g of water | +1 |
| Sum | 8 |
| Capped at 5 | 5 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 9 primary
- Data
- USDA FDC 168421
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 18 kcal per serving
- 35 kcal per 100 g (3.5 oz)
- Protein
- 1.5 g per serving
- 2.9 g per 100 g (3.5 oz)
- Carbohydrates
- 2.2 g per serving
- 4.4 g per 100 g (3.5 oz)
- of which sugars
- 0.5 g per serving
- 1 g per 100 g (3.5 oz)
- Fiber
- 2.1 g per serving
- 4.1 g per 100 g (3.5 oz)
- Fat
- 0.7 g per serving
- 1.5 g per 100 g (3.5 oz)
- of which saturated
- 0.1 g per serving
- 0.2 g per 100 g (3.5 oz)
- Water
- 44.8 g per serving
- 89.6 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Kale, raw (FDC ID 168421), accessed September 23, 2026.
A typical 50 g (2 oz) serving provides about 18 kcal, 1.5 g of protein, and 2.1 g of fiber.
What it is and how to eat it
Kale (Brassica oleracea var. sabellica) is a curly-leaved cabbage that does not form a head, in the same family as broccoli and cauliflower. In Spain it is sold as kale or col rizada, although that name is also used for savoy cabbage, and in Latin America it is mostly known as kale; berza, with smooth leaves, is a close relative. This page covers raw kale, with 35 kcal, 2.92 g of protein and 4.1 g of fiber per 100 g according to USDA.
A 50 g (1.8 oz) serving, about two and a half cups of chopped raw leaves, provides about 18 kcal, 1.5 g of protein and 2 g of fiber; raw it is tough and bulky, but sautéed or in a broth it shrinks and is easier to eat when appetite is small. Sautéed, it can replace the spinach in the French omelet with spinach and queso fresco, where it goes alongside the protein, the part of the plate the 2025 nutrition advisory on GLP-1 therapy suggests eating first. The same advisory suggests avoiding high-fiber foods in the first few days of treatment, and the NIDDK, part of the US National Institutes of Health, names kale among the cruciferous vegetables that can cause gas, which is common with these medications according to the Wegovy label; in those days, start with a small, well-cooked amount. If you take warfarin, the NIH Office of Dietary Supplements advises getting about the same amount of vitamin K every day, so discuss any change in how much kale you eat with your doctor.
What the evidence says
Raw kale has 93.4 mg of vitamin C and 390 µg of vitamin K per 100 g according to USDA, and a 50 g serving provides 46.7 mg of vitamin C, 58% of the EU's 80 mg reference value, and 195 µg of vitamin K, 260% of the 75 µg (Regulation (EU) No 1169/2011). Both figures are far above the EU minimums for a "high" claim, 24 mg and 22.5 µg per 100 g, so it could carry authorized claims such as "vitamin C contributes to the normal function of the immune system" or "vitamin K contributes to the maintenance of normal bones" (Regulations (EC) No 1924/2006 and (EU) No 432/2012). By contrast, the EU register lists as non-authorized the assessed claims that credited cruciferous vegetables, the family kale belongs to, with compounds that protect cells from oxidative damage or help eliminate toxic substances. I have not found trials that back calling it a "superfood" or that show kale itself helps with weight loss or is more filling than other vegetables with the same fiber.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about kale
How many grams of protein are in a 50 g (2 oz) serving of kale?
100 g (3.5 oz) of kale has 2.9 g of protein. A typical 50 g (2 oz) serving has about 1.5 g of protein. That is 8.3 g of protein per 100 kcal.
How many kcal are in a 50 g (2 oz) serving of kale?
100 g (3.5 oz) of kale has 35 kcal. A typical 50 g (2 oz) serving has about 18 kcal. That is a very low energy density.
How much fiber is in a 50 g (2 oz) serving of kale?
100 g (3.5 oz) of kale has 4.1 g of fiber. A typical 50 g (2 oz) serving has about 2.1 g of fiber. It carries our “High in fiber” tag.
Does kale keep you full?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 35 kcal/100 g) + 2 (protein: 8.3 g/100 kcal) + 2 (fiber: 11.7 g/100 kcal) + 1 (solid food with 89.6 g of water) = 8; capped at 5. It is an estimate based on its composition, not a measurement in people.
How does kale fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?
Based on our tags, this is what matters about kale on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of kale?
We use 50 g (2 oz) as a typical serving. That amount provides about 18 kcal, 1.5 g of protein, and 2.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Kale, raw (FDC ID 168421).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- InstitutionNIH Office of Dietary Supplements.Vitamin K: Fact Sheet for Consumers.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .