Kale: Calories and Nutrition Analyse



How many calories in kale?

100g of kale has about 49 calories (kcal).
Calories per: ounce | handful | cup, chopped

In particular, handful of kale (25 g) has about 12 calories.

It is about 1% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

Kale - calories, kcal

Scroll down for details and nutrition tables.

To visualize how much 12 kcal actually is, take in mind that calories amount from handful of kale is similar to calories amount from ie.:

  • 0.5 cube of sugar

Take a look at tables below to see details about kale nutrition.

Calories in Kale Based On Vegetables Category

See all nutrition data of kale on charts.

Calories49kcal/100g(14 kcal/oz)
Protein4.3g/100g(1.2 g/oz)
Carbs Total8.8g/100g(2.5 g/oz)
Fat0.9g/100g(0.3 g/oz)

Calories And Nutrition in Handful of Kale (25 G), 100g and Ounce

per 100 gper ouncehandful of kale (25 g)
Calories49 13.89 12.3
Carbs Total8.75 g2.48 g2.2 g
Dietary fiber3.6 g1.02 g0.9 g
Fat0.93 g0.26 g0.2 g
Protein4.28 g1.21 g1.1 g

kale - vitamins per 100g

  • Vit A9990 IU
  • Vit B1 (Thiamine)0.11 mg
  • Vit B2 (riboflavin)0.13 mg
  • Vit B3 (Niacin)1 mg
  • Vit B50.091 mg
  • Vit B60.271 mg
  • Vit B9 (Folic acid)141 mcg
  • Vit C120 mg
  • Vit K704.8 mg

Energy content of kale

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

kale - minerals per 100g

  • Potassium491 mg
  • Phosphorus92 mg
  • Magnessium47 mg
  • Calcium150 mg
  • Sodium38 mg
  • Iron1.47 mg
  • Zink0.56 mg
  • Beta karoten5927 mg

How many calories in 1, 2, 3 or 5 kale leaves?

As I wrote before handful of kale (25 g) has 12 calories. It is easy to count that two kale leaves have about 24 calories and three kale leaves have about 36 calories. In table below you can also see calories amount for four and five kale leaves.

  • Handful of kale leaves (25g)12 kcal
  • Kale cup, chopped (67g)33 kcal
  • Ounce (oz) of kale14 kcal
  • Half of medium size kale6 kcal
  • Small size kale (20g)9.6 kcal
  • Big size kale (33g)15.6 kcal
  • Two medium size kale leaves24 kcal
  • Three medium size kale leaves36 kcal
  • Four medium size kale leaves48 kcal
  • Five medium size kale leaves60 kcal

Protein in kale

Kale has 4.28 g protein per 100g.
When you multiplay this value with weight of handful of kale (25 g) you can see that you will get about 1.1 g of protein.

Carbs in kale

Kale has 8.75 g carbohydrates per 100g.
In the same way as for protein we can calculate that handful of kale (25 g) has about 2.2 g of carbs.

Fat in kale

Kale has 0.93 g fat per 100g.
So it is easy to count that handful of kale (25 g) has about 0.2 g of fat.

Kale - caloies, wieght

handful of kale (25 g) has:

12kcalFor burning these calories you have to:
Bike2 min.Bike
Horse ride2 min.Horse ride
Play tennis1 min.Tennis
Run1 min.Run
Swim1 min.Swim

Interesting charts - compare kale with other vegetables

When you look at charts below you will see how kale looks like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Vitamin C in Kale Based On Vegetables Category
Fiber in Kale Based On Vegetables Category
Fat in Kale Based On Vegetables Category
Iron in Kale Based On Vegetables Category
Magnesium in Kale Based On Vegetables Category
Phosphorus in Kale Based On Vegetables Category
Potassium in Kale Based On Vegetables Category
Protein in Kale Based On Vegetables Category
Sodium in Kale Based On Vegetables Category
Vitamin B1 in Kale Based On Vegetables Category
Vitamin B2 in Kale Based On Vegetables Category
Vitamin B3 (Niacin) in Kale Based On Vegetables Category
Vitamin B5 (Acid Pantotenic) in Kale Based On Vegetables Category
Vitamin B6 in Kale Based On Vegetables Category
Vitamin B9 (Folic Acid) in Kale Based On Vegetables Category
Vitamin K in Kale Based On Vegetables Category
Zinc in Kale Based On Vegetables Category
Carbohydrates in Kale Based On Vegetables Category
Calories in Kale Based On Vegetables Category
Calcium in Kale Based On Vegetables Category
Vitamin A in Kale Based On Vegetables Category
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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