Kale Nutrition Facts & Calories Information

Kale is highly nutritious, healthy and low carb food. It is cholesterol free and rich in Vitamin K, Vitamin A, and Vitamin C. As we discuss health benefits of kale previously, Below is the Kale nutrition facts and calorie information.

Kale is the one of the best addition to keto diet menu.

kale nutrition facts and calorie

Kale Nutrition Facts

Nutrition facts for 1 cup chopped (67 g) Kale are following

  • Calories 33.5
  • Carbohydrate 6.7 g
  • Protein 2.2 g
  • Total Fat 0.5 g
  • Cholesterol 0.0 mg
  • Water 56.6 g
  • Vitamin A 10302 IU
  • Vitamin C 81.2 mg
  • Calcium 90.5 mg
  • Potassium 299 mg
  • Vitamin K 547 mcg

Kale, raw nutrition Information

1 cup chopped (67 g) Kale Nutrition Information

Calorie in Kale

Total Calorie33.5 (140 kJ)
From Carbohydrate24.2 (101 kJ)
From Fat3.9 (16.3 kJ)
From Protein5.4 (22.6 kJ)

Carbohydrates in Kale

Total Carbohydrate6.7 g
Dietary Fiber1.3 g

Vitamins in Kale

Niacin0.7 mg
Thiamin0.1 mg
Riboflavin0.1 mg
Folate19.4  mcg
Vitamin B60.2 mg
Vitamin B120.0 mcg
Pantothenic Acid0.1 mg
Vitamin K547 mcg
Vitamin A10302 IU
Vitamin C80.4 mg
Vitamin E

Fats & Fatty Acids in Kale

Total Fat0.5 g
Saturated Fat0.1 g
Polyunsaturated Fat0.2 g
Monounsaturated Fat0.0 g
Total Omega-6 fatty acids92.4 mg
Total Omega-3 fatty acids121 mg

Minerals in Kale

Calcium90.5 mg
Iron1.1 mg
Magnesium22.8 mg
Selenium0.6 mcg
Potassium299 mg
Sodium28.8 mg
Zinc0.3 mg
Copper0.2 mg
Phosphorus37.5 mg
Manganese0.5 mg

Sterols in Kale

Cholesterol0.0 mg


Water56.6 g
Ash1.0 g