Kale Nutrition Facts & Calories
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).
Kale key facts
The nutrients that matter most in fruit and vegetables, per 100 g, compared with carrot.
| Nutrient (per 100 g) | Kale | Carrot a common vegetable |
|---|---|---|
| Fiber | 3.6 g | 2.8 g |
| Vitamin C | 120 mg | 5.9 mg |
| Potassium | 491 mg | 320 mg |
- Kale has 53% more calories than the typical vegetable on this site (32 kcal per 100 g is the median of vegetables).
Scroll down for details and nutrition tables.
Nutrition Facts
KaleServing size:
handful of kale (25 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
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 medium carrot (25 kcal)
Take a quick look at the tables below for detailed information about kale nutrition.
100g of Kale
Nutrition
- Calories 49
- Carbs Total 8.75 g
- Dietary fiber 3.6 g
- Fat 0.93 g
- Protein 4.28 g
Vitamins
- Vit A 9990 IU
- Vit B1 (Thiamine) 0.11 mg
- Vit B2 (riboflavin) 0.13 mg
- Vit B3 (Niacin) 1 mg
- Vit B5 0.091 mg
- Vit B6 0.271 mg
- Vit B9 (Folic acid) 141 mcg
- Vit C 120 mg
- Vit K 704.8 mcg
Minerals
- Potassium 491 mg
- Phosphorus 92 mg
- Magnessium 47 mg
- Calcium 150 mg
- Sodium 38 mg
- Iron 1.47 mg
- Zink 0.56 mg
- Beta karoten 5927 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
Foods with similar calories:
- Apricot calories 48 kcal
- Winged bean calories 49 kcal
- Prosecco calories 49 kcal
- Mixed berries calories 49 kcal
- Pineapple calories 50 kcal
- Reduced fat milk 2% calories 50 kcal
- Boba calories 50 kcal
- Mushrooms gravy calories 50 kcal
More in Vegetables:
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.
