Kale Nutrition Facts: Calories, Macros & Health Benefits
Summary: One cup (150g) of kale contains 104 calories, 4.7g protein, 6.9g carbs, and 6.5g fat. Kale is a good source of sodium, potassium, calcium.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 104 kcal | 5% |
| Protein | 4.7g | 9% |
| Carbohydrates | 6.9g | 3% |
| Total Fat | 6.5g | 8% |
| Fiber | 6.5g | 23% |
| Sugar | 1.2g | -- |
| Saturated Fat | 1.4g | 7% |
| Cholesterol | 3.0mg | 1% |
| Sodium | 277.5mg | 12% |
| Potassium | 544.5mg | 12% |
| Calcium | 397.5mg | 31% |
| Iron | 2.5mg | 14% |
| Magnesium | 51.0mg | 12% |
| Zinc | 0.61mg | 6% |
| Vitamin C | 102.2mg | 114% |
| Vitamin A | 376.5mcg | 42% |
| Vitamin B6 | 0.24mg | 14% |
| Folate | 72.0mcg | 18% |
| Vitamin K | 612.0mcg | 510% |
| Phosphorus | 87.0mg | 7% |
Is Kale Good for You?
Kale provides 104 calories per cup (150g) with 4.7g of protein, 6.9g of carbohydrates, and 6.5g of fat. It is a source of sodium (12% dv), potassium (12% dv), calcium (31% dv).
Key Health Benefits of Kale
- Good source of sodium (12% dv)
- Good source of potassium (12% dv)
- Good source of calcium (31% dv)
- Good source of iron (14% dv)
- Good source of magnesium (12% dv)
- Contains 6.5g of dietary fiber per serving
Frequently Asked Questions
How many calories is in kale?
One cup (150g) of kale contains 104 calories.
How much protein is in kale?
One cup (150g) of kale provides 4.7g 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.
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Nutrition data sourced from USDA FoodData Central. Track kale and thousands of other foods with the Gram app.