Nutrition facts
Per 100 grams
- Energy
- 35 kcal148 kJ
- Carbohydrates
- 4.4 g
- Protein
- 2.9 g
- Total fat
- 1.5 g
- Dietary fiber
- 4.1 g
- Sodium
- 53 mg
- Calcium
- 254 mg
Nutrition referenceVegetables
Kale
Kale is a hardy, dark-green leafy vegetable eaten raw in salads or cooked. Per 100 g it provides 35 calories with 4.4 g carbs and 4.1 g fiber.
35
kcalper 100g
- Carbs
- 4.4g
- Protein
- 2.9g
- Fat
- 1.5g
Reference values
About this food
Understanding this nutrition reference
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.
Portion guidance
How to use the serving references
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.
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.
