Kale Nutrition Facts: Calories, Macros & Health Benefits
Summary: One cup (130g) of kale contains 47 calories, 3.8g protein, 6.9g carbs, and 1.6g fat. Kale is a good source of calcium, vitamin c, vitamin a.
Nutrition Facts — one cup (130g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 47 kcal | 2% |
| Protein | 3.8g | 8% |
| Carbohydrates | 6.9g | 3% |
| Total Fat | 1.6g | 2% |
| Fiber | 5.2g | 19% |
| Sugar | 1.6g | -- |
| Saturated Fat | 0.26g | 1% |
| Sodium | 20.8mg | 1% |
| Potassium | 187.2mg | 4% |
| Calcium | 195.0mg | 15% |
| Iron | 1.1mg | 6% |
| Magnesium | 32.5mg | 8% |
| Zinc | 0.35mg | 3% |
| Vitamin C | 23.1mg | 26% |
| Vitamin A | 189.8mcg | 21% |
| Vitamin B6 | 0.08mg | 5% |
| Folate | 84.5mcg | 21% |
| Vitamin K | 543.4mcg | 453% |
| Phosphorus | 54.6mg | 4% |
Is Kale Good for You?
Kale provides 47 calories per cup (130g) with 3.8g of protein, 6.9g of carbohydrates, and 1.6g of fat. It is a source of calcium (15% dv), vitamin c (26% dv), vitamin a (21% dv).
Key Health Benefits of Kale
- Good source of calcium (15% dv)
- Good source of vitamin c (26% dv)
- Good source of vitamin a (21% dv)
- Good source of folate (21% dv)
- Good source of vitamin k (453% dv)
- Contains 5.2g of dietary fiber per serving
Frequently Asked Questions
How many calories is in kale?
One cup (130g) of kale contains 47 calories.
How much protein is in kale?
One cup (130g) of kale provides 3.8g of protein.
Is kale vegetarian?
Yes, kale is suitable for vegetarian diets.
Is kale vegan?
Yes, kale is completely plant-based and vegan-friendly.
Is kale gluten-free?
Yes, kale is naturally gluten-free.
Track Your Nutrition with Gram
Scan any food with AI-powered recognition and get instant nutrition breakdowns. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track kale and thousands of other foods with the Gram app.