Know what’s on your plate
Kale
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 2.9 g 6%
- Carbohydrate 0.3 g 0%
- Fat 1.5 g 2%
- Saturated fat 0.2 g 1%
- Fibre 4.1 g 15%
- Sugars 1 g —
- Sodium 53 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 241 µg 27%
- Vitamin C 93.4 mg 104%
- Vitamin D 0 µg 0%
- Vitamin E 0.66 mg 4%
- Vitamin K 390 µg 325%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 1.2 mg 7%
- Pantothenic acid (B5) 0.37 mg 7%
- Vitamin B6 0.15 mg 9%
- Biotin (B7) 36 µg 120%
- Folate (B9) 62 µg 16%
- Vitamin B12 0 µg 0%
- Choline 0.5 mg 0%
Minerals
- Calcium 254 mg 20%
- Iron 1.6 mg 9%
- Magnesium 33 mg 8%
- Phosphorus 55 mg 4%
- Potassium 348 mg 7%
- Zinc 0.39 mg 4%
- Copper 0.05 mg 6%
- Manganese 0.92 mg 40%
- Selenium 0.9 µg 2%
- Iodine 1.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 35 | 2.9 g | 0.3 g | 1.5 g |
| 1 × cup | 21 g | 7 | 0.6 g | 0.1 g | 0.3 g |
| 2 × cup | 42 g | 15 | 1.2 g | 0.1 g | 0.6 g |
| ½ × cup | 10.5 g | 4 | 0.3 g | 0 g | 0.2 g |
| 3 × cup | 63 g | 22 | 1.8 g | 0.2 g | 0.9 g |
| 4 × cup | 84 g | 29 | 2.5 g | 0.3 g | 1.3 g |
Similar foods
- Curly kaleraw33 kcal / 100 g
- Scotch kaleraw42 kcal / 100 g
- Danish kaleraw38 kcal / 100 g
- Baby leaf kaleraw, fresh19 kcal / 100 g
- Kale saladraw, with olive oil, with salt124 kcal / 100 g
- Collardsraw32 kcal / 100 g
- Collard greenraw28 kcal / 100 g
- Cabbageraw25 kcal / 100 g
- Savoy cabbageraw27 kcal / 100 g
- Brussels sproutsraw43 kcal / 100 g
Questions about Kale
How do you prepare kale so it is tender rather than tough?
Strip the leaves from the thick central stems, slice them finely and massage raw kale with a little oil and lemon juice for a minute. For a cooked side, simmer or steam the leaves for about 5 minutes, until tender but still green.
Can you eat kale raw, and how do you make it good in a salad?
Yes. Remove the ribs, slice the leaves thinly and massage them with dressing until they soften; lemon juice or vinegar helps tame their slightly bitter edge. Add crunchy ingredients such as toasted seeds, apple or croutons.
How do you make crispy kale in the oven?
Dry the leaves very thoroughly, tear them into bite-sized pieces and toss with a light coating of oil. Bake in a single layer at 150 °C for 15–20 minutes, turning once; take them out when crisp, before the edges brown.
How should you store fresh kale?
Keep unwashed kale in a loosely closed bag in the fridge and wash it just before use; it is best used within a few days. Cooked kale can be refrigerated in a covered container for up to 3 days, or frozen after blanching for 2 minutes and cooling it quickly.
What can you cook with kale?
Stir chopped leaves into soup during the last 5–10 minutes of cooking, or sauté them with garlic as a quick side. Kale also works in pesto, pasta and the Portuguese soup caldo verde, traditionally made with thinly shredded greens.
Can you use kale instead of spinach?
Yes, especially in soups, pasta and savoury pies, but kale is firmer and takes longer to soften. Strip out the ribs and cook it for a few minutes before adding it where a recipe calls for spinach.
Is kale more nutritious than cabbage?
Kale has more fibre per 100 g: 4.1 g, compared with 2.5 g in cabbage. It also has far more vitamin K: 390 µg against 76 µg in cabbage.
What nutrients is kale a source of?
Kale is a source of fibre, calcium, manganese, vitamin C, vitamin K, biotin and folate. It provides 93.4 mg of vitamin C per 100 g.
Source: USDA FoodData Central 168421 · per 100 g · carbohydrate per EU label, fibre excluded
