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.
Planeje sua porção
Quanto há na sua porção 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.
Calculado a partir da referência por 100 g. Os valores são arredondados.
Porção
Peso
Calorias
Carboidratos
Proteína
Gordura
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 o peso da porção comestível no estado do alimento mostrado acima.
Energia (kcal)
35 kcal
Energia (kJ)
148 kJ
Proteína
2.92 g
Carboidratos
4.42 g
Gordura
1.49 g
Fibra alimentar
4.1 g
Açúcares
0.8 g
Sódio
53 mg
Cálcio
254 mg
Potássio
348 mg
Magnésio
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
Betacaroteno
2870 µg
Beta-criptoxantina
27 µg
Vitamina E (alfa-tocoferol)
0.66 mg
Vitamina K1 (filoquinona)
390 µg
Perguntas e respostas
Kale FAQ de nutrição
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.
