Kale is a hardy, dark-green leafy vegetable with slightly curly or flat leaves. It is eaten raw in salads, blended into smoothies, or cooked by sautéing, steaming, or roasting.
Nutritionally, kale is low in calories and provides fiber and calcium. Per 100 g it provides about 35 kcal, 4.4 g of carbohydrates, 2.9 g of protein, and 1.5 g of fat, with 4.1 g of dietary fiber, 53 mg of sodium, and 254 mg of calcium.
Kale leaves are dense and shrink when cooked. For accurate tracking, weigh kale raw or cooked as prepared, and use the serving sizes below.
Plane deine Portion
Wie viel ist in Ihrer Portion von Kale?
Nutrition values are reported per 100 g. A typical 1 cup of chopped kale (about 67 g) provides roughly 23 kcal. Use the serving sizes below to estimate portions when logging.
Berechnet aus der Referenz pro 100 g. Werte sind gerundet.
Portion
Gewicht
Kalorien
Kohlenhydrate
Protein
Fett
100 g
100 g
35 kcal
4.4 g
2.9 g
1.5 g
1 cup chopped
67 g
23.5 kcal
3 g
2 g
1 g
2 cups chopped
134 g
46.9 kcal
5.9 g
3.9 g
2 g
Verwenden Sie das Gewicht des essbaren Anteils im oben gezeigten Lebensmittelzustand.
Energie (kcal)
35 kcal
Energie (kJ)
148 kJ
Protein
2.92 g
Kohlenhydrate
4.42 g
Fett
1.49 g
Ballaststoffe
4.1 g
Zucker
0.8 g
Natrium
53 mg
Kalzium
254 mg
Kalium
348 mg
Magnesium
32.7 mg
Eisen
1.6 mg
Zink
0.39 mg
Vitamin B1
0.113 mg
Vitamin B2
0.347 mg
Vitamin B3
1.18 mg
Vitamin B5
0.37 mg
Vitamin B6
0.147 mg
Vitamin B9 (Folat)
62 µg
Vitamin C
93.4 mg
Vitamin A (RAE)
241 µg
Beta-Carotin
2870 µg
Beta-Cryptoxanthin
27 µg
Vitamin E (Alpha-Tocopherol)
0.66 mg
Vitamin K1 (Phyllochinon)
390 µg
Fragen und Antworten
Kale Ernährungs-FAQ
How many calories are in kale?
Kale provides about 35 calories per 100 g. A typical 1 cup of chopped kale (about 67 g) provides roughly 23 calories.
Is kale high in calcium?
Kale provides about 254 mg of calcium per 100 g, which is notable for a leafy green.
Should kale be eaten raw or cooked?
Kale can be eaten raw in salads or cooked. Cooking softens the leaves and reduces their volume significantly.
