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Kale (raw)
Vegetables

Kale (raw) nutrition facts

Per 1 cup, chopped · 67 g

Calories
33
2%
of a 2,000 cal day
  • Protein
    2.9g
    29% of calories
  • Carbs
    5.9g
    58% of calories
  • Fat
    0.6g
    13% of calories
Portion
  • ✓ Low calorie
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Kale (raw) (1 cup, chopped, 67 g) has 33 calories, with 2.9 g of protein, 5.9 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (58% of calories). It is high in Vitamin A (37% DV), Vitamin C (89% DV) and Vitamin K (394% DV).

Per 100 g
49cal
very low energy density
Protein per 100 cal
8.8g
Net carbs
3g
carbs minus fiber
Fiber
2.4g
1.5 g sugar

High in

20%+ of the daily value

  • Vitamin A37%
  • Vitamin C89%
  • Vitamin K394%
  • Folate (B9)24%
  • Copper112%

Good source of

10–19% of the daily value

  • Vitamin B614%
  • Calcium10%
  • Iron12%
  • Manganese19%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, chopped (67 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A335 μg
37%
Vitamin C80 mg
89%
Vitamin D0 μg
0%
Vitamin E1 mg
7%
Vitamin K472 μg
394%
Thiamine0.1 mg
6%
Riboflavin (B2)0.1 mg
7%
Niacin1 mg
4%
Vitamin B60.2 mg
14%
Folate (B9)94 μg
24%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
1%
Choline1 mg
0%

Minerals

NutrientAmount% Daily Value
Calcium101 mg
10%
Iron1 mg
12%
Potassium329 mg
7%
Magnesium31 mg
7%
Phosphorus62 mg
9%
Zinc0.4 mg
3%
Copper1 mg
112%
Manganese0.4 mg
19%
Selenium1 μg
1%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene36 μg—
Arginine0.1 g—
Aspartic acid0.2 g—
Beta carotene3,971 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0 g—
Isoleucine0.1 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.2 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 33 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 6min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 5min
    Swimming laps

Common questions

How many calories are in Kale (raw)?

One serving of Kale (raw) (1 cup, chopped) has 33 calories, which works out to 49 calories per 100 g. That is about 1.6% of a 2,000-calorie day.

Is Kale (raw) high in protein?

Not especially. It has 2.9 g of protein per serving, and protein supplies 29% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Kale (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Kale (raw)?

26 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Kale (raw)?

1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with kale

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