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.
Plan your portion
How much is in your serving of 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.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
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
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
35 kcal
Energy (kJ)
148 kJ
Protein
2.92 g
Carbohydrates
4.42 g
Fat
1.49 g
Dietary fiber
4.1 g
Sugars
0.8 g
Sodium
53 mg
Calcium
254 mg
Potassium
348 mg
Magnesium
32.7 mg
Iron
1.6 mg
Zinc
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 (folate)
62 µg
Vitamin C
93.4 mg
Vitamin A (RAE)
241 µg
Beta-carotene
2870 µg
Beta-cryptoxanthin
27 µg
Vitamin E (alpha-tocopherol)
0.66 mg
Vitamin K1 (phylloquinone)
390 µg
Questions and answers
Kale nutrition 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.
