How Many Cups Is 5 oz of Kale? The Definitive Guide to Measuring

December 21, 2025 •

4 min read

A single cup of raw kale contains over 100% of the recommended daily intake of Vitamin K. When measuring by weight, such as 5 ounces, the volume in cups can vary dramatically based on the type of kale, how it is prepped, and how tightly it is packed.

Quick Summary

The volume conversion of 5 oz of kale to cups is not a single number, but varies by kale type and preparation, ranging from roughly 5.5 to 10 cups or more when loosely packed and raw.

Key Points

Variable Volume: 5 oz of kale can be 8 to 10+ cups when raw and loosely packed, depending on the variety.
Weight vs. Volume: For the most accurate results, especially in recipes, measure kale by weight using a kitchen scale rather than by volume.
Raw vs. Cooked: Raw kale has a much larger volume for the same weight compared to cooked kale, which wilts significantly.
Variety Matters: Tuscan kale (flat leaf) yields fewer cups per ounce than voluminous curly kale.
Nutrient-Dense: 5 oz of kale is rich in Vitamins A, C, and K, as well as calcium, potassium, and fiber.
Versatile Uses: A 5 oz portion can be used for chips, smoothies, soups, or sautéed dishes.

The Kale Conversion Conundrum: Why Weight Is More Accurate

Measuring leafy greens like kale by volume can be notoriously inaccurate. The volume of kale is highly dependent on a number of factors, including the variety of the leaf, whether it is chopped or whole, and how densely it is packed into the measuring cup. For this reason, many cooking and nutritional experts prefer to measure by weight using a kitchen scale for consistent results. However, most home cooks still rely on cups, so understanding the general conversion is essential.

Factors Influencing Your Kale Measurement

There are a few key variables that will determine how many cups you get from 5 ounces of kale. By being aware of these, you can make a more educated guess for your recipe.

Kale Variety: The physical structure of the kale leaf has a huge impact on its volume. Tuscan kale (also known as lacinato or dinosaur kale) has long, flat leaves, while curly kale has a much frillier, more voluminous texture. Five ounces of chopped Tuscan kale will take up less space than the same weight of curly kale.
Packing Density: As with any dry measurement, how you pack the ingredient matters. A 'loosely packed' cup can have significantly less kale than a 'firmly packed' one. Most recipe conversions assume a loose pack, which is the most common method.
Raw vs. Cooked: The volume difference between raw and cooked kale is dramatic. When cooked, kale wilts and shrinks significantly, reducing its volume by about 80%. This means 5 ounces of cooked kale would yield a much smaller volume than its raw counterpart.
Chopped vs. Whole Leaves: Whether the kale is chopped into small pieces or left as large, torn leaves will also affect how it fills a measuring cup. Chopped kale tends to nestle together more efficiently, reducing overall volume compared to whole leaves.

Raw vs. Cooked Kale: A Weight and Volume Comparison


Measurement Method	5 oz of Raw Curly Kale	5 oz of Raw Tuscan Kale	5 oz of Cooked Kale
Estimated Cup Volume (Loose)	~10 cups	~8 cups	~1.5 to 2 cups
Visual Description	A very large mound of leafy greens, likely filling a large salad bowl.	A substantial, but slightly more compact, mound of greens.	A small pile of wilted, soft greens, fitting easily into a single bowl.
Nutritional Density	High, especially in Vitamin C, which is heat-sensitive.	High, retaining nutrients before cooking.	Concentrated, with higher percentages of minerals and fiber per cup due to reduced water volume.

The Nutritional Powerhouse: What's in 5 oz of Kale?

Regardless of its volume, 5 ounces of kale is packed with nutrients. A single serving provides a massive dose of Vitamin C and Vitamin A, essential for immune function and vision, respectively. You also get a significant amount of bone-strengthening calcium, potassium for heart health, and manganese. The fiber content aids in digestion and blood sugar regulation.

Vitamin C: Provides over 200% of the daily value.
Vitamin A: Offers a substantial portion of the daily value.
Calcium: A good non-dairy source for bone health.
Potassium: Supports heart health and blood pressure regulation.
Iron: Contributes to energy production and overall vitality.

Practical Uses for 5 oz of Kale

With such a large volume of raw kale, you'll need a few ideas to use it all up. Here are some versatile options:

Kale Chips: Bake the kale leaves with a little oil and salt for a crunchy, healthy snack.
Smoothies: Blend it into smoothies. The flavor is easily masked by fruits, and it's a great way to pack in nutrients.
Soup: Wilt the kale into a hearty soup or stew during the final minutes of cooking.
Sautéed Kale: Sauté the kale with garlic and olive oil for a quick and simple side dish. This will dramatically reduce its volume.
Kale Pesto: Substitute basil with kale for a nutrient-dense pesto.
Massaged Kale Salad: Tear the kale into smaller pieces and massage it with a dressing to soften the fibers for a less bitter, more tender salad.

Conclusion

The number of cups in 5 oz of kale is not a static figure but a dynamic measure based on variety and preparation. For a raw, loosely packed measure, expect somewhere between 8 and 10 cups, depending on whether you are using Tuscan or curly kale. For more precise results in recipes, especially when cooking, using a kitchen scale to measure by weight is the most reliable method. With its rich nutritional profile, 5 ounces of kale provides a wealth of vitamins and minerals, making it a valuable addition to your diet, no matter how you measure it.

For further information on kale's extensive health benefits, consider this resource from WebMD.

Frequently Asked Questions

Five ounces of frozen kale will result in a much smaller volume, typically around 1 to 2 cups, as it has been processed and compressed.

No, because of its fluffy texture, 5 oz of curly kale will typically take up more volume, yielding a higher number of cups than the same weight of smoother Tuscan kale.

For accuracy and consistency, especially when cooking or tracking nutrition, measuring kale by weight is always better than relying on a volume measurement like cups.

When cooked, kale wilts and its volume shrinks dramatically, often by 80% or more, meaning a large amount of raw kale will reduce to a small portion once cooked.

Yes, a 5 oz pre-packaged container is generally ready to use, though the leaves may be less fresh and include more stems than chopping from a bunch yourself.

For leafy greens, a 'cup' is typically measured by loosely filling the cup, not packing it down firmly, as this leads to a more consistent measurement.

Wash the kale thoroughly to remove grit, remove the tough central stems, and then tear or chop the leaves depending on your recipe. You can use large amounts in smoothies, soups, or by making kale chips.