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.
Planifiez votre portion
Quelle quantité contient votre portion 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.
Calculé à partir de la référence par 100 g. Les valeurs sont arrondies.
Portion
Poids
Calories
Glucides
Protéines
Graisse
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
Utilisez le poids de la partie comestible dans l'état de l'aliment indiqué ci-dessus.
Énergie (kcal)
35 kcal
Énergie (kJ)
148 kJ
Protéines
2.92 g
Glucides
4.42 g
Graisse
1.49 g
Fibres alimentaires
4.1 g
Sucres
0.8 g
Sodium
53 mg
Calcium
254 mg
Potassium
348 mg
Magnésium
32.7 mg
Fer
1.6 mg
Zinc
0.39 mg
Vitamine B1
0.113 mg
Vitamine B2
0.347 mg
Vitamine B3
1.18 mg
Vitamine B5
0.37 mg
Vitamine B6
0.147 mg
Vitamine B9 (folate)
62 µg
Vitamine C
93.4 mg
Vitamine A (RAE)
241 µg
Bêta-carotène
2870 µg
Bêta-cryptoxanthine
27 µg
Vitamine E (alpha-tocophérol)
0.66 mg
Vitamine K1 (phylloquinone)
390 µg
Questions et réponses
Kale FAQ nutrition
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.
