Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Raw kale pasta Calories
Raw, low-calorie, fiber-rich vegetable-based pasta alternative
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Raw kale pasta (67 g) has 33 calories. That works out to 49 calories per 100 g. It contains 5.9 g of carbs, 2.9 g of protein, 0.6 g of fat and 2.4 g of fiber. Its 261.3 µg of Vitamin K covers 218% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw kale pasta Nutrition Facts
Selected: 1 cup (shredded) · 67 g
33
KCAL / 67G
Carbs
5.9g
· 2% DV
Protein
2.9g
· 6% DV
Fat
0.6g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 29% · Fat 13%
Raw kale pasta nutrition facts table · 1 cup (shredded) (67 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Shredded Raw kale pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 67 g | 33 kcal |
| 1 piece (mini) | 25 g | 12 kcal |
| 1 cup (chopped) | 40 g | 20 kcal |
| 1 serving (small) | 85 g | 42 kcal |
| 100 g | 100 g | 49 kcal |
| 1 serving (medium) | 120 g | 59 kcal |
| 2 cup (shredded) | 134 g | 66 kcal |
| 1 serving (large) | 180 g | 88 kcal |
Calculated from 49 calories per 100 g.
Frequently Asked Questions About Raw kale pasta
What is raw kale pasta?
Raw kale pasta is not dough-based pasta; it is raw kale cut into thin ribbons or shreds and served as a vegetable alternative. It is usually tossed with a dressing or pasta-style sauce rather than boiled.
How do you make raw kale pasta at home?
Wash and thoroughly dry the kale, remove the tough central ribs, then slice the leaves into thin ribbons. Toss them with dressing or sauce just before serving; rubbing the leaves briefly with the dressing softens them.
Can you eat raw kale pasta without cooking it?
Yes, raw kale pasta is meant to be eaten uncooked. Wash the leaves thoroughly first. Raw cruciferous vegetables can cause gas or bloating for some people, so start with a modest serving if you are not used to them.
How do you make raw kale pasta less tough?
Remove the thick central ribs and massage the kale ribbons briefly with oil or dressing. This softens the leaves and makes raw kale pasta easier to chew without cooking it.
What sauce goes well with raw kale pasta?
Lemon-and-olive-oil dressing, tahini sauce, or a creamy garlic dressing all pair well with raw kale pasta. Choose a sauce with enough moisture to coat the leaves, and toss it through shortly before serving.
Why does raw kale pasta taste bitter?
Raw kale pasta can taste mildly bitter because kale leaves have a naturally assertive flavor, especially when they are mature. Lemon, olive oil, or a sweet-and-sour dressing can balance it; removing the tough ribs also helps.
How should you wash kale for raw kale pasta?
Rinse the whole kale leaves under cool running water before cutting them, paying attention to folds where grit can collect. Dry them thoroughly with a salad spinner or clean towel so the dressing clings instead of becoming watery.
How long does raw kale pasta keep in the fridge?
Keep raw kale pasta undressed in an airtight container in the refrigerator, with the leaves as dry as possible. Add dressing just before eating; dressed leaves soften and release water, so they are best served soon after tossing.
Can you freeze raw kale pasta?
Yes, you can freeze the kale, but thawed leaves become soft and watery, so they will not retain the crisp texture expected of raw kale pasta. Use thawed kale in soups or cooked dishes instead.
Is raw kale pasta the same as pasta made with kale?
No. Raw kale pasta uses uncooked kale leaves in place of pasta, while pasta made with kale is a dough-based product that contains kale as an ingredient. Their textures and preparation methods are different.
Raw kale pasta Vitamins & Minerals
Vitamins
Vitamin K
261.3µg · 218% DV
Vitamin C
80.4mg · 89% DV
Folate
94.47µg · 24% DV
Vitamin A
161.47µg · 18% DV
Minerals
Manganese
0.44mg · 19% DV
Calcium
101mg · 10% DV
Potassium ⭐
329mg · 10% DV
Phosphorus
62mg · 9% DV
Sodium
25mg · 1% DV
Raw kale pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw kale pasta
To burn the 33 calories in 1 cup (shredded) (67 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw kale pasta?
Raw kale pasta is kale leaves sliced into thin, noodle-like ribbons and served uncooked as a vegetable alternative to grain pasta. It is leafy kale rather than a conventional pasta made from flour, so it brings the character of a salad to the plate.
Its flavour is distinctly green with a mild bitterness, and the leaves stay pleasantly firm. Toss it with a lemon or olive-oil dressing, or add tomatoes, olives and nuts; it can also make a fresh base for other toppings. It is low in calories and provides fibre. If the leaves feel tough, massage them briefly with the dressing, and pair the dish with beans or lentils for a more substantial meal.
How Nutritious Is Raw kale pasta?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Raw kale pasta Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Raw kale pasta Contain Allergens?
No known major allergens
Which Diets Is Raw kale pasta Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Raw kale pasta Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Raw kale pasta
Foods Similar to Raw kale pasta
Have another question about Raw kale pasta?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.