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Kale nutrition facts

One cup (21 g) of kale has 7 calories, with 0.6 g protein, 0.9 g carbohydrate, 0.3 g fat, and is a notable source of vitamin k and vitamin c.

Key nutrition

Nutrition in 1 cup of kale and per 100 g
Nutrient1 cup (21 g)Per 100 g% Daily Value
Calories7 kcal35 kcal—
Protein0.61 g2.9 g1%
Carbohydrate0.93 g4.4 g0%
Fibre0.86 g4.1 g3%
Sugars0.21 g0.99 g—
Fat0.31 g1.5 g0%
Saturated fat0.04 g0.18 g0%
Sodium11 mg53 mg0%
Potassium73 mg348 mg2%
Calcium53 mg254 mg4%
Iron0.34 mg1.6 mg2%
Vitamin C20 mg93 mg22%

Values are from the USDA FoodData Central database. The tool above shows every vitamin, mineral, fat and amino acid, and any portion you like.

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Frequently asked questions

How many calories are in kale?
One cup (21 g) of kale has about 7 calories. Per 100 g that is 35 calories. The figures are from the USDA FoodData Central database (lab-measured values).
How much protein is in kale?
One cup (21 g) has 0.6 g of protein (2.9 g per 100 g). It is not a significant source of protein.
How many carbs are in kale?
One cup (21 g) has 0.9 g of carbohydrate, of which 0.9 g is fibre and 0.2 g is sugars.
What vitamins and minerals does kale contain?
Per cup (21 g), the most notable are vitamin k (68% of the Daily Value), vitamin c (22% of the Daily Value). The tool above lists every vitamin and mineral the USDA measured, at any portion size.
Where do these kale nutrition numbers come from?
They come from the USDA FoodData Central database (SR Legacy), which is public domain, scaled to the portion shown. Brands and recipes vary, so treat them as typical values. Nothing you look up here is sent to a server.

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