Kale Calories & Nutrition Facts
One of the most nutrient-dense foods on earth, exceptionally high in vitamin K.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 15 (Low)
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
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Frequently Asked Questions
How many calories are in Kale?
Kale contains 49 calories per 100g serving. This includes 17 calories from protein, 36 calories from carbohydrates, and 8 calories from fat.
Is Kale good for weight loss?
Yes, Kale is excellent for weight loss with only 49 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Kale?
Kale contains 4.3g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
Is Kale keto-friendly?
Yes, Kale is keto-friendly with only 9g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Kale good for diabetics?
Kale is generally suitable for people with diabetes with a glycemic index of 15. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Kale?
Kale is a good source of vitamins K, C, A, B6, Folate and minerals including Calcium, Manganese, Copper, Magnesium. These nutrients support various bodily functions from energy metabolism to immune health.
Related Calculators
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34 cal · 2.8g protein per 100g
Spinach
23 cal · 2.9g protein per 100g
Carrot
41 cal · 0.9g protein per 100g
Tomato
18 cal · 0.9g protein per 100g
Cucumber
15 cal · 0.7g protein per 100g
Sweet Potato
86 cal · 1.6g protein per 100g
Bell Pepper (Red)
31 cal · 1g protein per 100g
Cauliflower
25 cal · 1.9g protein per 100g