Vegetables
Kale nutrition facts
A 1 undetermined cup (118 g) serving of kale provides 52 calories, 3 g protein, 6 g carbohydrate, and 1 g fat — about 27% of its calories from protein, 48% from carbohydrate, and 25% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (118 g)
- Vitamin C
- 21.0 mg
- Vitamin A (RAE)
- 172 mcg
- Vitamin E
- 1.90 mg
- Vitamin K
- 494 mcg
- Thiamin (B1)
- 0.07 mg
- Riboflavin (B2)
- 0.17 mg
- Niacin (B3)
- 0.54 mg
- Vitamin B6
- 0.07 mg
- Folate (DFE)
- 76.7 mcg
- Magnesium
- 29.5 mg
- Phosphorus
- 49.6 mg
- Zinc
- 0.32 mg
- Copper
- 0.08 mg
- Manganese
- 0.64 mg
- Selenium
- 1.18 mcg
Nutrition highlights
Per 1 undetermined cup (118 g), kale is an excellent source of Vitamin K, Manganese, and Vitamin C and a good source of Vitamin A, Folate, Calcium, Vitamin E, Riboflavin, and Dietary Fiber.
% of the FDA Daily Value per 1 undetermined cup (118 g) serving.
Key metrics
Nutrient density
Per 100 kcal, kale delivers about 19% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 90% of foods · 100% of vegetables
- More vitamin C than 89% of foods · 79% of vegetables
- More vitamin A than 89% of foods · 72% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to kale by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in kale?
- A 1 undetermined cup (118 g) serving of kale has about 52 calories. Per 100 g, it has 44 calories — a low calorie density.
- How much protein is in kale?
- Kale provides about 3 g of protein per 1 undetermined cup (118 g) serving.
- What are the macros in kale?
- Per serving, kale has roughly 3 g protein, 6 g carbohydrate, and 1 g fat. By calories, that is 27% protein, 48% carbohydrate, and 25% fat.
- Is kale high in protein?
- Kale has a protein density of about 6.7 g per 100 kcal, and 27% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in kale?
- Per 1 undetermined cup (118 g), kale is a notable source of Vitamin K, Manganese, Vitamin C, Vitamin A, Folate, and Calcium. The label above lists the full micronutrient profile with % Daily Values.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169355 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Kale Nutrition Facts.” https://www.nutrifactshub.com/foods/kale