Kale Nutrition Facts

Calories, fat, protein, and carbohydrate values for Kale.


There are 36 calories in Kale.


Nutrition Facts
Serving Size:


cup, chopped (130 grams)

Amount Per Serving
Calories from Fat 4.7
Calories 36

% Daily Value*

Total Fat 0.5 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.3 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 30 milligrams

Potassium 296 milligrams

Total Carbohydrates 7.3 grams

Dietary Fiber 2.6 grams

Sugars 1.6 grams
Protein 2.5 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Greens, Leaves & Herbs > Kale (Fresh)

How long would it take to burn off 35 KCal?
Walking (3mph) 10 minutes
Running (6mph) 4 minutes
Bicycling (10mph) 5 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Kale is a leafy green vegetable that has gained tremendous popularity in recent years due to its exceptional nutritional value and numerous health benefits. Packed with vitamins, minerals, and antioxidants, kale is often referred to as a superfood. In this expert article, we will explore the features, benefits, and drawbacks of kale to help you understand why it has earned its reputation as a nutritional powerhouse.

Properties of Kale

Kale is a member of the cruciferous family, which also includes other nutritious vegetables such as broccoli, cauliflower, and Brussels sprouts. It is characterized by its dark green or purple leaves, and unlike traditional cabbage, kale does not form a head. Here are some key characteristics of kale:

  1. Nutrient Density: Kale is incredibly nutrient dense, meaning it provides a high concentration of vitamins and minerals compared to its calorie content. It is an excellent source of vitamins A, C, and K, as well as minerals such as calcium, potassium, and iron.
  2. Low in calories: For those watching their calorie intake, kale is a great choice. With only 36 calories per cup, it can be enjoyed as part of a balanced diet without significantly impacting caloric intake.
  3. Dietary Fiber Content: Kale is rich in fiber, which is essential for digestive health and maintaining regular bowel movements. Adequate fiber intake can promote satiety, aid in weight management, and support a healthy gut.

Benefits of Kale

Eating kale offers a wide range of health benefits. Here are some notable benefits of adding kale to your diet:

  1. Antioxidant-rich: Kale is packed with powerful antioxidants that help fight oxidative stress and inflammation in the body. These antioxidants, including vitamin C and beta-carotene, protect cells from damage, reduce the risk of chronic disease, and support overall well-being.
  2. Nutrient Diversity: Kale provides a variety of essential nutrients that contribute to various aspects of health. Vitamin K promotes healthy blood clotting and bone health, while calcium supports strong bones and teeth. Vitamin A is essential for vision and immune function, and vitamin C boosts the immune system and aids in collagen production.
  3. Heart Health: Kale contains compounds called glucosinolates, which can be converted into substances that have been linked to a reduced risk of heart disease. In addition, the presence of potassium in kale supports heart health by helping to regulate blood pressure levels.
  4. Cancer-fighting properties: Studies have suggested that the bioactive compounds found in kale, such as sulforaphane, may have anticancer properties. These compounds help neutralize harmful substances, inhibit the growth of cancer cells, and promote their destruction.

Disadvantages of kale

While kale is generally considered a highly nutritious food, it is important to be aware of some potential drawbacks:

  1. Oxalate content: Kale, like other leafy greens, contains oxalates, naturally occurring compounds that can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, it’s wise to moderate your intake of oxalate-rich foods such as kale.
  2. Digestive problems: Some people may experience digestive discomfort, such as bloating or gas, after eating kale or other cruciferous vegetables. This is primarily due to their high fiber content. If you have a sensitive digestive system, it may be helpful to cook kale or consume it in smaller amounts to minimize potential digestive problems.
  3. Allergies or Sensitivities: Although rare, some people may be allergic or sensitive to certain compounds found in kale. If you experience adverse reactions such as itching, swelling, or difficulty breathing after consuming kale, it is important to seek medical advice.

Bottom Line

Kale is undoubtedly a nutritional powerhouse, offering an impressive array of vitamins, minerals, and antioxidants. Its low calorie content, high fiber content, and multiple health benefits make it an excellent addition to a balanced diet. However, individuals with certain health conditions or sensitivities should use caution and consult a healthcare professional if necessary. By incorporating kale into your meals, you can enjoy its many benefits and contribute to your overall health and well-being.

Questions and Answers

1. Is kale better for you raw or cooked?

Both raw and cooked kale have their own benefits. Raw kale retains more of its vitamin C content, while cooking kale can increase the bioavailability of certain nutrients such as calcium. However, cooking kale for too long or at high temperatures can result in nutrient loss. To enjoy the benefits of both raw and cooked kale, consider incorporating it into your diet in a variety of ways, such as adding it to salads, lightly sautéing it, or blending it into smoothies.

2. Can I eat kale if I have a thyroid condition?

Kale, along with other cruciferous vegetables, contains compounds called goitrogens that can interfere with thyroid function when consumed in large amounts. However, for individuals with normal thyroid function and a balanced diet, moderate consumption of kale is unlikely to cause any problems. If you have a thyroid condition or concerns, it’s always best to consult with your healthcare provider for personalized advice.

3. Can I substitute kale for spinach in recipes?

Yes, kale and spinach can often be used interchangeably in recipes, although they have slightly different flavors and textures. Keep in mind that kale has a slightly bitter and earthy flavor compared to the milder flavor of spinach. When substituting kale for spinach, consider adjusting cooking times, as kale may take a little longer to soften.

4. How can I incorporate kale into my diet if I don’t like the taste?

If you do not like the taste of kale, there are several ways to make it more palatable. Try massaging raw kale with a little olive oil and lemon juice to soften the texture and mellow the flavor. You can also incorporate kale into flavorful dishes like soups, stir-fries, or smoothies, where its flavor can be masked or complemented by other ingredients. Experiment with different cooking methods and flavor combinations to find a preparation that suits your palate.

5. Can kale be harmful to anyone?

While kale is generally safe and beneficial for most people, there are some considerations. Individuals taking blood-thinning medications, such as warfarin, should be cautious with their kale consumption due to its vitamin K content, which can interfere with the effectiveness of the medication. In addition, individuals with certain medical conditions, such as kidney stones or certain digestive disorders, may need to moderate their kale intake or consult a health care professional for personalized guidance.