Kale Nutrition Facts, Vitamins and Benefits

Kale benefits and place in a balanced diet

• A 100 g portion provides approximately 35 kcal; portion size and preparation affect total energy intake.
• Its approximately 89.6 g of water per 100 g contributes to total fluid intake.
• Its approximately 4.1 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 93.4 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• About 241 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
• About 390 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 254 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 348 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 33 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 1.6 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• No single food prevents or treats disease. The nutritional value of kale depends on portion size, variety, ripeness and the overall eating pattern.

Kale nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 100 g reference serving.

How many calories are in Kale?

100 g (about 3.5 oz) provides approximately 35 kcal. A 100 g reference serving provides approximately 35 kcal. Values vary with variety, ripeness and preparation.

How to use Kale in the kitchen

Kale can be used raw when food-safe or prepared by steaming, roasting, sautéing, simmering or adding to soups and salads, depending on the ingredient.