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
| Nutrient | Per 1 undetermined cup (118 g) | Per 100 g |
|---|---|---|
| Calories | 52 | 44 |
| Protein | 3 g | 3 g |
| Total carbohydrate | 6 g | 5 g |
| Total fat | 1 g | 1 g |
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
Photo by Laura Johnston on Unsplash
Selecting, storing & prepping kale
- Selecting
- Pick firm, deeply colored leaves without wilting or yellow edges.
- Storing
- Kale is sturdier than most leafy greens and keeps about a week in the refrigerator.
- Prepping
- Strip the tough center rib before eating raw or cooking — it stays fibrous even after cooking. Massaging raw kale with a little oil or acid softens its texture for salads.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
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.
- What is the nutritional value of kale?
- Per 1 undetermined cup (118 g), kale has 52 calories, 3 g protein, 6 g carbohydrate, and 1 g fat, plus notable amounts of Vitamin K, Manganese, Vitamin C, Vitamin A, Folate, and Calcium. See the full nutrition facts label above for every vitamin and mineral.
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://nutrifactshub.com/foods/kale