Kale Nutrition Facts: Calories, Vitamins & Minerals
Kale nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 80 g |
|---|---|---|
| Calories | 49 kcal | 39 kcal |
| Energy (kilojoules) | 205 kJ | 164 kJ |
| Protein | 4.3 g | 3.4 g |
| Fat | 0.9 g | 0.7 g |
| incl. saturated | 0.1 g | 0.1 g |
| Total carbohydrates | 9.2 g | 7.4 g |
| incl. sugars | 2.3 g | 1.8 g |
| incl. fiber | 3.6 g | 2.9 g |
| Salt | 0.1 g | 0.1 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
49 kcal (205 kJ) per 100 g · P/F/C 4.3/0.9/9.2 g
Serving (80 g) — 39 kcal (164 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: medium
Is kale healthy?
Yes. On its nutrient profile, kale is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 49 kcal per 100 g, so an 80 g serving is 39 kcal.
- Counts toward your fruit and vegetables: an 80 g serving is 20% of the 400 g a day the WHO advises.
A typical serving is 80 g: 39 kcal, 3.4 g protein, 0.7 g fat and 7.4 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Kale is a leafy cabbage packed with vitamins K and C; its sturdy leaves work well raw if you massage them with a little oil.
protein 36%fat 17%carbs 47%
Vitamins and minerals in kale
Per 100 g, the standouts are vitamin K — 390 mcg, 325% of the Daily Value (#2 of 29 in our vegetables section); vitamin C — 93 mg, 104% of the Daily Value (#2 of 29 in our vegetables section); manganese — 0.92 mg, 40% of the Daily Value (#2 of 29 in our vegetables section).
| Nutrient | Per 100 g | Serving: 80 g | % DV |
|---|---|---|---|
| Vitamin A | 241 mcg | 193 mcg | 21% |
| Vitamin C | 93 mg | 75 mg | 83% |
| Vitamin E | 0.66 mg | 0.53 mg | 4% |
| Vitamin K | 390 mcg | 312 mcg | 260% |
| Thiamin (B1) | 0.11 mg | 0.09 mg | 8% |
| Riboflavin (B2) | 0.35 mg | 0.28 mg | 21% |
| Niacin (B3) | 1.2 mg | 0.94 mg | 6% |
| Vitamin B6 | 0.15 mg | 0.12 mg | 7% |
| Folate (B9) | 62 mcg | 50 mcg | 12% |
| Potassium | 348 mg | 278 mg | 6% |
| Calcium | 254 mg | 203 mg | 16% |
| Magnesium | 33 mg | 26 mg | 6% |
| Phosphorus | 55 mg | 44 mg | 4% |
| Iron | 1.6 mg | 1.3 mg | 7% |
| Zinc | 0.39 mg | 0.31 mg | 3% |
| Copper | 0.05 mg | 0.04 mg | 5% |
| Manganese | 0.92 mg | 0.74 mg | 32% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Kale, raw” (FDC ID 168421, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Kale calories by weight, 50–300 g
150 g of kale has 74 calories and 200 g has 98. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 25 | 2.2 / 0.5 / 4.6 | 1.8 |
| 80 g — typical serving | 39 | 3.4 / 0.7 / 7.4 | 2.9 |
| 100 g | 49 | 4.3 / 0.9 / 9.2 | 3.6 |
| 150 g | 74 | 6.5 / 1.4 / 14 | 5.4 |
| 200 g | 98 | 8.6 / 1.8 / 18 | 7.2 |
| 250 g | 123 | 11 / 2.3 / 23 | 9 |
| 300 g | 147 | 13 / 2.7 / 28 | 11 |
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Kale: more nutrition highlights
It has 2.9 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
Kale: swaps and alternatives
No need to swap: kale already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2.3 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 80 g, a typical serving of kale.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Kale | A | 39 | 3.4 | 2.9 |
| Beets | A | 35 | 1.4 | 1.6 |
| Onion | A | 33 | 1.1 | 1.4 |
| Brussels Sprouts | A | 30 | 2.1 | 2.1 |
Kale vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Carrots | 35 | 1.3 / 0.1 / 9.3 |
| Broccoli | 35 | 2.4 / 0.4 / 7.3 |
| Green Beans | 35 | 1.9 / 0.3 / 7.7 |
| Butternut Squash | 45 | 1 / 0.1 / 12 |
| Artichokes | 47 | 3.3 / 0.2 / 11 |
| Kale | 49 | 4.3 / 0.9 / 9.2 |
| Eggplant | 62 | 1.2 / 3.6 / 9 |
Kale: head-to-head comparisons
FAQ
How many calories are in 100 g of kale?
100 g of kale has 49 calories, with 4.3 g protein, 0.9 g fat and 9.2 g carbohydrates (3.6 g fiber).
How many calories are in a serving of kale?
An 80 g serving has 39 calories: 3.4 g protein, 0.7 g fat and 7.4 g carbs.
What are the macros of kale?
Per 100 g: 4.3 g protein, 9.2 g carbs and 0.9 g fat. By calories that's about 36% protein, 47% carbs and 17% fat.
What vitamins and minerals are in kale?
Per 100 g, kale is richest in vitamin K (390 mcg, 325% DV), vitamin C (93 mg, 104% DV), manganese (0.92 mg, 40% DV) — from USDA FoodData Central record 168421.
How much fiber is in kale?
100 g of kale has 3.6 g of fiber; a 80 g serving has 2.9 g — 12% of the 25 g a day the WHO recommends.
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