Summary
Calories
35
kcal / 100 g
Protein
2.9
g / 100 g
Carbohydrates
4.4
g / 100 g
Fat
1.5
g / 100 g
Where the energy comes from
- Protein 27%
- Carbohydrates 42%
- Fat 31%
100 grams of Kale contain 35 kcal, 2.9 g protein, 4.4 g carbohydrates and 1.5 g fat. 1 cup (20.6 g) has about 7 kcal.
Low calorieLow fatLow sugarLow sodiumSource of fiberHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Kale Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 241 µg | 30% |
| Vitamin C | 93.4 mg | 117% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.66 mg | 6% |
| Vitamin K | 390 µg | 520% |
| Vitamin B1 (thiamin) | 0.11 mg | 10% |
| Vitamin B2 (riboflavin) | 0.35 mg | 25% |
| Vitamin B3 (niacin) | 1.2 mg | 7% |
| Vitamin B6 | 0.15 mg | 11% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 62 µg | 31% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 254 mg | 32% |
| Iron | 1.6 mg | 11% |
| Magnesium | 32.7 mg | 9% |
| Phosphorus | 55 mg | 8% |
| Potassium | 348 mg | 17% |
| Sodium | 53 mg | 2% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.053 mg | 5% |
| Manganese | 0.92 mg | 46% |
| Fat breakdown | Per 100 g |
|---|---|
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Kale, raw. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Kale?
- 100 grams of Kale contain 35 kcal. 1 cup (20.6 g) has about 7 kcal.
- How much protein is in Kale?
- 100 grams contain 2.9 g of protein; 27% of its energy comes from protein.
- Is Kale gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Kale vegan?
- Yes, it contains no animal products.