Vegetables · Nutrition Facts
Kale Nutrition Facts
Kale is a nutrient-dense leafy green vegetable, rich in vitamins and minerals. It is low in calories and high in antioxidants, making it a popular choice for health-conscious individuals.
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49kcal
Calories
4.3g
Protein
8.8g
Carbs
0.9g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 cup chopped, 67g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 49kcal | 32.8kcal |
| Protein | 4.3g | 2.9g |
| Total Carbohydrates | 8.8g | 5.9g |
| Dietary Fiber | 3.6g | 2.4g |
| Sugars | 2.3g | 1.5g |
| Total Fat | 0.9g | 0.6g |
| Saturated Fat | 0.1g | 0.1g |
| Sodium | 38mg | 25.5mg |
| Water | 84g | 56.3g |
Adjust the serving size
Estimate nutrients in a portion of Kale. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 cup chopped (67 g). Enter 1–5000 g.
- Calories
- 32.83 kcal
- Protein
- 2.88 g
- Carbohydrates
- 5.9 g
- Fiber
- 2.41 g
- Sugars
- 1.54 g
- Fat
- 0.6 g
- Sodium
- 25.46 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
587% Daily Value
133% Daily Value
12% Daily Value
8% Daily Value
Serving ideas
- Add it to salads for a crunchy texture and nutritional boost.
- Blend it into smoothies for a green, nutrient-packed drink.
- Sauté it with garlic and olive oil as a side dish.
Storage
Storage tip: Store kale in the refrigerator wrapped in a damp paper towel to keep it fresh for up to a week.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
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