VeganVegetables

Kale

Nutrition Facts Per 100g

Also known as: KALE LEAVES

Kale is a commonly used vegetable in Indian cooking. At just 50 kcal per 100g with 2g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Vitamin C (approximately 145% of a typical adult's daily needs) and Vitamin A (RE) (approximately 88% of a typical adult's daily needs). Below is the complete nutritional profile of Kale per 100g serving.

Nutrition Summary

50kcalCalories

2.9gProtein

10.0gCarbs

0.6gFat

2.0gFiber

Protein 23% Carbs 80% Fat 11%

Micronutrients

High in:Vitamin CVitamin ACarotenoidsβ-CaroteneFolate (B9)

Calcium254 mg(25%)

Iron1.6 mg(12%)

Zinc0.4 mg(4%)

Potassium491 mg(16%)

Sodium47.0 mg(9%)

Magnesium38.0 mg(11%)

Phosphorus47.0 mg(7%)

Thiamin (B1)0.1 mg(9%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.7 mg(4%)

Vitamin C120 mg(145%)

Carotenoids4194 µg(70%)

β-Carotene1398 µg(47%)

Vitamin A700 µg(88%)

Folate (B9)135 µg(34%)

Vitamin B60.3 mg(23%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA0.1 g

PUFA0.3 g

Omega-30.2 g

15%

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 cup chopped67g

34 kcal1.9g protein

100 g100g

50 kcal2.9g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Kale?

Kale contains 50 kcal per 100g. A typical serving (1 cup chopped) contains approximately 34 kcal.

How much protein is in Kale?

Kale provides 2.9g of protein per 100g, which is approximately 6% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Kale good for weight loss?

Kale is a low-calorie food at just 50 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Kale vegan?

Yes, Kale is vegan — it contains no animal-derived ingredients.

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