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영양 참고 자료Kale 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.
영양 성분
이 음식 정보
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.
1회 제공량 계획
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.
| Serving | 체중 | 칼로리 | 탄수화물 | 단백질 | 지방 |
|---|---|---|---|---|---|
| 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 |
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질문과 답변
Kale provides about 35 calories per 100 g. A typical 1 cup of chopped kale (about 67 g) provides roughly 23 calories.
Kale provides about 254 mg of calcium per 100 g, which is notable for a leafy green.
Kale can be eaten raw in salads or cooked. Cooking softens the leaves and reduces their volume significantly.
