Know what’s on your plate
Kale
Calories & nutrition
frozen, cooked, boiled, drained, with salt
Vegetables
USDA 169356
36
caloriesper 100 g
Protein2.9 g
Carbs3 g
Fat1.2 g
Nutrition facts
Per 100 g% DV- Calories 36 kcal —
- Protein 2.9 g 6%
- Carbohydrate 3 g 1%
- Fat 1.2 g 2%
- Saturated fat 0.2 g 1%
- Fibre 2.3 g 8%
- Sugars 1.2 g —
- Sodium 252 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 146 µg 16%
- Vitamin C 17.8 mg 20%
- Vitamin D 0 µg 0%
- Vitamin E 1.6 mg 11%
- Vitamin K 419 µg 349%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 0.46 mg 3%
- Pantothenic acid (B5) 0.17 mg 3%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 65 µg 16%
- Vitamin B12 0 µg 0%
- Choline 0.5 mg 0%
Minerals
- Calcium 150 mg 12%
- Iron 0.84 mg 5%
- Magnesium 25 mg 6%
- Phosphorus 42 mg 3%
- Potassium 144 mg 3%
- Zinc 0.27 mg 2%
- Copper 0.07 mg 7%
- Manganese 0.54 mg 24%
- Selenium 1 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 36 | 2.9 g | 3 g | 1.2 g |
| 1 × cup | 118 g | 42 | 3.5 g | 3.5 g | 1.4 g |
| 2 × cup | 236 g | 85 | 6.9 g | 7.1 g | 2.9 g |
| ½ × cup | 59 g | 21 | 1.7 g | 1.8 g | 0.7 g |
| 3 × cup | 354 g | 127 | 10.4 g | 10.6 g | 4.3 g |
| 4 × cup | 472 g | 170 | 13.9 g | 14.2 g | 5.7 g |
Questions about Kale
How many calories are in 100 g of Kale?
100 g of Kale has 36 kcal, with 2.9 g protein, 3 g carbohydrate and 1.2 g fat.
How many calories are in 1 × cup (118 g) of Kale?
1 × cup (118 g) of Kale has 42 kcal, with 3.5 g protein, 3.5 g carbohydrate and 1.4 g fat.
How many calories are in 2 × cup (236 g) of Kale?
2 × cup (236 g) of Kale has 85 kcal, with 6.9 g protein, 7.1 g carbohydrate and 2.9 g fat.
How many calories are in ½ × cup (59 g) of Kale?
½ × cup (59 g) of Kale has 21 kcal, with 1.7 g protein, 1.8 g carbohydrate and 0.7 g fat.
How many calories are in 3 × cup (354 g) of Kale?
3 × cup (354 g) of Kale has 127 kcal, with 10.4 g protein, 10.6 g carbohydrate and 4.3 g fat.
How many calories are in 4 × cup (472 g) of Kale?
4 × cup (472 g) of Kale has 170 kcal, with 13.9 g protein, 14.2 g carbohydrate and 5.7 g fat.
Source: USDA FoodData Central 169356 · per 100 g · carbohydrate per EU label, fibre excluded
