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.
Pianifica la tua porzione
Quanto c'è nella tua porzione di 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.
Calcolato dal riferimento per 100 g. I valori sono arrotondati.
Porzione
Peso
Calorie
Carboidrati
Proteine
Grassi
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
Usa il peso della parte edibile nello stato dell'alimento mostrato sopra.
Energia (kcal)
35 kcal
Energia (kJ)
148 kJ
Proteine
2.92 g
Carboidrati
4.42 g
Grassi
1.49 g
Fibra alimentare
4.1 g
Zuccheri
0.8 g
Sodio
53 mg
Calcio
254 mg
Potassio
348 mg
Magnesio
32.7 mg
Ferro
1.6 mg
Zinco
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
Beta-carotene
2870 µg
Beta-criptoxantina
27 µg
Vitamina E (alfa-tocoferolo)
0.66 mg
Vitamina K1 (fillochinone)
390 µg
Domande e risposte
Kale FAQ sulla nutrizione
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.
