🥦 Vegetablesveganvegetariangluten free
🥬 Calories in Kale
One of the most nutrient-dense foods on the planet per calorie
Per 100g
49kcal
4.3g
Protein
8.8g
Carbs
0.9g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 cup raw kale (67g) |
|---|---|---|
| Calories | 49kcal | 33kcal |
| Protein | 4.3g | 2.9g |
| Total Carbs | 8.8g | 5.9g |
| — of which Sugar | 2.3g | 1.5g |
| Total Fat | 0.9g | 0.6g |
| Dietary Fibre | 3.6g | 2.4g |
| Sodium | 38mg | 25mg |
Macro Breakdown
Protein4.3g (17.2 kcal)
Carbohydrates8.8g (35.2 kcal)
Fat0.9g (8.1 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium150mg
15% of daily reference intake
Iron1.5mg
11% of daily reference intake
Vitamin C120mg
100% of daily reference intake
Potassium491mg
14% of daily reference intake
Magnesium47mg
13% of daily reference intake
✅ Key Nutrition Facts
- •4.3g protein per 100g — unusually high for a vegetable
- •120mg vitamin C per 100g — 150% of daily RDA
- •150mg calcium per 100g — comparable to milk
- •Rich in vitamin K1 — essential for blood clotting and bone health
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 1 cup raw (67g) | 67g | 33 kcal | 2.9g |
| 100g raw | 100g | 49 kcal | 4.3g |
| 2 cups (134g) | 134g | 66 kcal | 5.8g |
Frequently Asked Questions
How many calories in kale?+
Raw kale contains approximately 49 calories per 100g. A standard cup of raw kale (67g) is about 33 calories — making it an extremely low-calorie, nutrient-dense addition to any meal.
Is kale better than spinach?+
Both are nutritional powerhouses. Kale has more vitamin C, calcium, and vitamin K. Spinach has more iron, magnesium, and potassium. Including both provides the broadest range of micronutrients.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.