Calories in kale
A typical serving of kale provides about 10 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup, chopped (21 g)
Calories
10kcal
Protein
0.9g
Carbs
1.8g
Fat
0.2g
Per 100 g
| Calories | 49 kcal |
| Protein | 4.3 g |
| Carbs | 8.8 g |
| Fat | 0.9 g |
| Saturated fat | 0.09 g |
| Fiber | 3.6 g |
| Sugars | 2.3 g |
| Sodium | 38 mg |
Data based on Open Food Facts and public nutrition databases.
Considered a superfood, kale is a green leaf extremely dense in nutrients and antioxidants.
Nutritional benefits
- Extremely high in vitamins A, K, and C
- Contains powerful heart-protecting compounds
- Rich in plant-based calcium
How to prepare it
- 1.Baked with spices to make 'kale chips'
- 2.Massaged with oil for softer salads
- 3.In green smoothies with sweet fruit
Lighter alternatives
Spinach
Less strong flavor but similar profile
Broccoli
Same family of cruciferous and nutrients
Swiss Chard
Similar leaf structure but softer
Healthy tip
Massage the kale with a little avocado for a more tender and delicious salad.
Frequently asked questions
How to remove the bitterness?
Massaging the leaves with olive oil and salt helps break down the fibers and soften the flavor.
Is it better than spinach?
It has more calcium and vitamin C, but spinach has more folic acid and is milder.
Is it safe for everyone?
Being high in vitamin K, people taking anticoagulants should regulate their intake.