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.
Planifica tu porción
¿Cuánto hay en tu porción de 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.
Calculado a partir de la referencia por cada 100 g. Los valores están redondeados.
Porción
Peso
Calorías
Carbohidratos
Proteína
Grasa
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
Utilice el peso de la porción comestible en el estado del alimento mostrado arriba.
Energía (kcal)
35 kcal
Energía (kJ)
148 kJ
Proteína
2.92 g
Carbohidratos
4.42 g
Grasa
1.49 g
Fibra dietética
4.1 g
Azúcares
0.8 g
Sodio
53 mg
Calcio
254 mg
Potasio
348 mg
Magnesio
32.7 mg
Hierro
1.6 mg
Zinc
0.39 mg
Vitamina B1
0.113 mg
Vitamina B2
0.347 mg
Vitamina B3
1.18 mg
Vitamina B5
0.37 mg
Vitamina B6
0.147 mg
Vitamina B9 (folato)
62 µg
Vitamina C
93.4 mg
Vitamina A (RAE)
241 µg
Betacaroteno
2870 µg
Beta-criptoxantina
27 µg
Vitamina E (alfa-tocoferol)
0.66 mg
Vitamina K1 (filoquinona)
390 µg
Preguntas y respuestas
Kale preguntas frecuentes sobre nutrición
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.
