How much protein is in Kale?

Kale has 4.28 g of protein per 100 g.

How much fat is in Kale?

Kale has 0.93 g of fat per 100 g.

How many carbs are in Kale?

Kale has 8.75 g of carbohydrates per 100 g.

Kale: Calories and Nutrition Analysis

Q: How many calories are in Kale?

Kale has 49 kcal per 100 g (12 kcal per handful of kale (25 g), 25 g).

Calories in kale

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

For example, a handful of kale (25 g) contain about 12 calories.

This is about 1% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

Nutrition Facts

Kale

Serving size:
handful of kale (25 g) change

handful (25g)cup, chopped (67g)

5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g

1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:

Calories

% Daily Value

Total Fat 0.23g

Cholesterol 0mg

Sodium 9.5mg

Total Carbohydrates 2.19g

Dietary Fiber 0.9g

Protein 1.07g

Vitaminium C 30mg

33%

Calcium 37.5mg

Iron 0.37mg

Potassium 122.75mg

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Add Kale to calories calculator

Source of calories in kale

58% CARBS

28% PROTEIN

14% FAT

To visualize how much 12 kcal actually is, keep in mind that the calorie content of handful of kale is similar to that of, for example:

0.5 cube of sugar

Take a quick look at the tables below for detailed information about kale nutrition.

handful of kale (25 g) has 12 kcal. For burning these calories you have to:

Bike2 min.Bike

Horse ride2 min.Horse ride

Play tennis1 min.Tennis

Run1 min.Run

Swim1 min.Swim

Calories in Kale Compared with Others in Vegetables Category

100g of Kale

Nutrition

Calories49
Carbs Total8.75 g
Dietary fiber3.6 g
Fat0.93 g
Protein4.28 g

Vitamins

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 mcg

Minerals

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

Per 100 g, Kale is an excellent source of vitamin K (587% DV) and an excellent source of vitamin C (133% DV).

Vitamin K is needed for normal blood clotting. The FDA Daily Value is 120 µg.

How many calories are in kale leaves?

Handful of kale leaves (25g)12 kcal
Kale cup, chopped (67g)33 kcal
Ounce (oz) of kale14 kcal

Compare kale:

kale vs arugula, kale vs artichoke, kale vs asparagus, kale vs beetroot, kale vs bitter melon, kale vs bok choy, kale vs broccoli, kale vs rapini, kale vs Brussels sprouts, kale vs butternut squash, kale vs cabbage, kale vs carrot, see all compares of kale.

About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.

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