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.
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Сколько в вашей порции 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.
Рассчитано из эталона на 100 г. Значения округлены.
Порция
Вес
Калории
Углеводы
Белки
Жир
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
Используйте вес съедобной части в состоянии продукта, указанном выше.
Энергия (ккал)
35 kcal
Энергия (кДж)
148 kJ
Белки
2.92 g
Углеводы
4.42 g
Жир
1.49 g
Пищевые волокна
4.1 g
Сахара
0.8 g
Натрий
53 mg
Кальций
254 mg
Калий
348 mg
Магний
32.7 mg
Железо
1.6 mg
Цинк
0.39 mg
Витамин B1
0.113 mg
Витамин B2
0.347 mg
Витамин B3
1.18 mg
Витамин B5
0.37 mg
Витамин B6
0.147 mg
Витамин B9 (фолат)
62 µg
Витамин C
93.4 mg
Витамин A (RAE)
241 µg
Бета-каротин
2870 µg
Бета-криптоксантин
27 µg
Витамин E (альфа-токоферол)
0.66 mg
Витамин K1 (филлохинон)
390 µg
Вопросы и ответы
Kale FAQ по питанию
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.
