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 Calorie 33.5 (140 kJ)
From Carbohydrate 24.2 (101 kJ)
From Fat 3.9 (16.3 kJ)
From Protein 5.4 (22.6 kJ)

Carbohydrates in Kale

Total Carbohydrate 6.7 g
Dietary Fiber 1.3 g
Sugars
Starch

Vitamins in Kale

Niacin 0.7 mg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Folate 19.4  mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Pantothenic Acid 0.1 mg
Choline
Vitamin K 547 mcg
Betaine
Vitamin A 10302 IU
Vitamin C 80.4 mg
Vitamin E

Fats & Fatty Acids in Kale

Total Fat 0.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Total Omega-6 fatty acids 92.4 mg
Total Omega-3 fatty acids 121 mg

Minerals in Kale

Calcium 90.5 mg
Iron 1.1 mg
Magnesium 22.8 mg
Selenium 0.6 mcg
Potassium 299 mg
Sodium 28.8 mg
Zinc 0.3 mg
Copper 0.2 mg
Phosphorus 37.5 mg
Manganese 0.5 mg

Sterols in Kale

Cholesterol 0.0 mg

Others

Water 56.6 g
Ash 1.0 g