Kale: Calories and Nutrition Analyse

Kale: calories, protein, carbs and fat in 100g, ounce, handful, cup and more

Rating: 4.5 on 113 votes.

Marcin Piotrowicz

How many calories in kale?

In this article:

★ Calories
★ Nutrition
★ Calories per unit
★ Calories per ounce (oz)
★ Carbs
★ Fat
★ Protein

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).

Add Kale to kcal calculator

To visualize how much it actualy is, take in mind that calories amount from handful kale is similar to calories amount from ie.:

0.5 cube of sugar

For burning such amount of calories you would have to bike at least 2 minutes, swim for about 1 minute or run for 1 minute.

Calories in Kale Based On Vegetables Category

See all nutrition data of kale on charts.

Kale: calories and nutrition per 100g (and per ounce)

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)

	per 100 g	per ounce
Calories	49	~ 13.9
Carbs Total	8.75 g	~ 2.5 g
Dietary fiber	3.6 g	~ 1 g
Fat	0.93 g	~ 0.3 g
Protein	4.28 g	~ 1.2 g

Check compares of kale with other products from vegetables category:

How many calories in handful, cup or chopped of kale leaves?

As I wrote before 100g has 49 calories. It is also easy to count how many calories will be in ie. handful, cup or chopped of kale.

Handful of kale leaves (25g)12 kcal
Kale cup, chopped (67g)33 kcal
Ounce (oz) of kale14 kcal
10g of kale5 kcal
20g of kale10 kcal
50g of kale25 kcal
100g of kale49 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.

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

kale - vitamins per 100g

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

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

Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

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