Kale Nutrition Facts
35 calories per 100g serving
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Kale is one of the most nutrient-dense foods on the planet — loaded with vitamins A, C, K, calcium, and antioxidants. At just 35 calories per 100g, it delivers exceptional nutrition per calorie.
Protein
2.92g
33% of calories
Carbs
4.42g
51% of calories
Fat
1.49g
38% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 2.92g |
| Total Carbohydrates | 4.42g |
| Total Fat | 1.49g |
| Dietary Fiber | 4.1g |
| Sugars | 0.99g |
| Saturated Fat | 0.18g |
| Cholesterol | 0mg |
| Sodium | 53mg |
| Potassium | 348mg |
| Vitamin A | 241mcg |
| Vitamin C | 93.4mg |
| Calcium | 254mg |
| Iron | 1.6mg |
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Weight Loss
At 35 calories per 100g, kale gives you maximum nutrition for minimum calories. Massage with olive oil and lemon for a satisfying raw salad.
Muscle Gain
Not a calorie source, but one of the best foods for micronutrient density. The calcium and vitamin K support bone health during heavy training.
Maintenance
Add to smoothies for invisible nutrition — you won't taste it but you'll get a full serving of leafy greens.
Meal Ideas with Kale
Did you know?
Kale was one of the most common green vegetables in Europe until the Middle Ages, when cabbage became more popular. It made a major comeback in the 2010s as a "superfood."
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Take the free quizCommon Questions About Kale
How many calories are in Kale?
Kale contains 35 calories per 100g serving. It provides 2.92g of protein, 4.42g of carbs, and 1.49g of fat.
Is Kale good for weight loss?
At 35 calories per 100g, kale gives you maximum nutrition for minimum calories. Massage with olive oil and lemon for a satisfying raw salad.
What pairs well with Kale?
Great pairings include: Kale Caesar salad + grilled chicken + parmesan, Kale smoothie + banana + protein powder, Sauteed kale + garlic + lemon + eggs. These combinations provide a balanced mix of macronutrients.