Kale Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 9.5GI Low

Macronutrients

Calories49 kcal 2% DV

Protein4.3 g 9% DV

Carbohydrates8.8 g 3% DV

Fat0.9 g 1% DV

Fiber3.6 g 13% DV

Total sugars2.3 g no %DV*

Sodium38 mg 2% DV

Vitamins & minerals

Vitamin A500 µg 56%

Vitamin C120 mg 133%

Vitamin D0.0 µg 0%

Vitamin E1.5 mg 10%

Vitamin K817 µg 681%

Thiamin B10.11 mg 9%

Riboflavin B20.13 mg 10%

Niacin B31.0 mg 6%

Vitamin B60.27 mg 16%

Folate B9141 µg 35%

Vitamin B120.0 µg 0%

Calcium150 mg 12%

Iron1.5 mg 8%

Magnesium47 mg 11%

Phosphorus92 mg 7%

Potassium491 mg 10%

Zinc0.56 mg 5%

Selenium0.9 µg 2%

Common serving sizes

Serving	Weight
1 cup chopped raw	67 g
1 cup cooked	130 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Calcium — Calcium supports bone density

See Kale in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina Turnip greens

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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