Kale Calories
Kale Nutrition

How many calories in Kale? See below, the Kale calories for the different serving sizes. We provide you with the Kale nutrition facts and the health benefits of Kale to help you to lose weight and eat a healthy diet.

Kale is part of the cabbage family, full of nutrients and antioxidants. Amongst its list of vitamins, it provides an excellent source of vitamins C, K, beta carotene, lutein (a carotenoid) and calcium. When eaten or chopped, sulforaphane is produced and thought to prevent the growth of cancer cells.

Other Kale benefits include keeping you feeling full, given its high fiber content. As with most vegetables, it’s best to steam rather than boil to maintain as much of the goodness as possible.

Below are several calorie tables and a nutrition table comparing the nutrients in this vegetable when raw and when boiled. All of our calorie and nutrition information is provided by the US Department of Agriculture. Unfirtunately they do not have nutrition information when this vegetable is steamed.

See our vegetable calories comparison chart to compare Kale Calories with the other calories in vegetables.

Also, have a look how nutritious Kale is in comparison to the other vegetable nutrition facts.

Kale, raw

Refuse: 39% (Stem ends, tough stems and tough midrib parts)
Scientific Name: Brassica oleracea (Acephala Group)

Serving Size	Calories per Serving
100 grams	50 kcal (208 kJ)
1 cup, chopped, 67 grams	34 kcal (139 kJ)

Kale, cooked, boiled, drained, with or without salt

Refuse: 39% (Stem ends, tough stems and tough midrib parts)

Serving Size	Calories per Serving
100 grams	28 kcal (117 kJ)
1 cup, chopped, 130 grams	36 kcal (152 kJ)

Kale, scotch, raw

Refuse: 39% (Stems, tough part of midribs)
Scientific Name: Brassica napus (Pabularia Group

Serving Size	Calories per Serving
100 grams	42 kcal (176 kJ)
1 cup, chopped, 67 grams	28 kcal (118 kJ)

Kale, scotch, cooked, boiled, drained, with or without salt

Refuse: 0%

Serving Size	Calories per Serving
100 grams	28 kcal (118 kJ)
1 cup, chopped, 130 grams	36 kcal (153 kJ)

Kale Nutrition

Kale nutritional value per 100 g (3.5 oz) Scientific Name: Brassica oleracea (Acephala Group)
Proximates:
Kale Nutrients	Kale, raw	Kale, cooked, boiled, drained, without salt
Water	84.04 g	91.2 g
Energy	207 kJ (49 kcal)	117 kJ (28 kcal)
Protein	4.28 g	1.9 g
Carbohydrates	8.75 g	5.63 g
Total Fat:	0.93 g	0.4 g
Fiber	3.6 g	2 g
Sugars, total	2.26 g	1.25 g
Minerals:
Calcium, Ca	150 mg (15%)	72 mg (7.2%)
Iron, Fe	1.47 mg (8.16%)	0.9 mg (5%)
Magnesium, Mg	47 mg (11%)	18 mg (4.5%)
Phosphorus, P	92 mg (9.2%)	28 mg (2.8%)
Potassium, K	491 mg (10%)	228 mg (4.85%)
Sodium, Na	38 mg (1.58%)	23 mg (0.96%)
Zinc, Zn	0.56 mg (3.73%)	0.24 mg (1.6%)
Copper, Cu	1.499 mg (75%)	0.156 mg (7.8%)
Manganese, Mn	0.659 mg (33%)	0.416 mg (21%)
Selenium, Se	0.9 mcg (1.29%)	0.9 mcg (1.29%)
Vitamins:
Vitamin C	120 mg (200%)	41 mg (68%)
Thiamin (Vit. B1)	0.11 mg (7.33%)	0.053 mg (3.53%)
Riboflavin (Vit. B2)	0.13 mg (7.65%)	0.07 mg (4.12%)
Niacin (Vit. B3)	1 mg (5%)	0.5 mg (2.5%)
Pantothenic acid (B5)	0.091 mg (0.91%)	0.049 mg (0.49%)
Vitamin B6	0.271 mg (13%)	0.138 mg (6.9%)
Folate (Vit. B9)	141 mcg (35%)	13 mcg (3.25%)
Vitamin A	9990 iu (200%)	13621 iu (272%)
Vitamin E	1.54 mg (13%)	0.85 mg (7.08%)
Vitamin K	704.8 mcg (880%)	817 mcg (1021%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference

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