Kale: calories and nutrition facts
Kale has 50 kcal per 100 g. One serving, 1 Handful (80 g), has 40 kcal.
- Calories
- 50 kcal
- Protein
- 4.3 g
- Carbohydrates
- 4.2 g
- Fat
- 0.9 g
Per 100 g
Kale: how many calories?
Kale has 50 kcal per 100 g, with 4.3 g protein, 4.2 g carbs and 0.9 g fat. A 80 g serving (1 Handful) has 40 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein40%
- Carbohydrates40%
- Fat20%
Calculate a portion
- Calories
- 40 kcal
- Protein
- 3.4 g
- Carbohydrates
- 3.4 g
- Fat
- 0.7 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (80 g) |
|---|---|---|
| Calories | 50 kcal | 40 kcal |
| Fat | 0.9 g | 0.7 g |
| of which saturated fat | 0.1 g | 0.1 g |
| Carbohydrates | 4.2 g | 3.4 g |
| of which sugars | 2.3 g | 1.8 g |
| Fiber | 3.6 g | 2.9 g |
| Protein | 4.3 g | 3.4 g |
| Sodium | 38 mg | 30 mg |
| Water | 84 g | 67.2 g |
| Vitamin C | 120 mg | 96 mg |
| Calcium | 150 mg | 120 mg |
| Iron | 1.5 mg | 1.2 mg |
| Potassium | 491 mg | 393 mg |
| Magnesium | 47 mg | 38 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(50 kcal) | 2% |
| Fat(0.9 g) | 1% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(4.2 g) | 2% |
| of which sugars(2.3 g) | 3% |
| Protein(4.3 g) | 9% |
| Salt(0.1 g) | 2% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High protein (at least 20% of calories)
- Source of fibre (at least 3 g)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Kale: frequently asked questions
Kale: how many calories per serving?
A 80 g serving (1 Handful) has 40 kcal.
Kale: how much protein?
Kale contains 4.3 g of protein per 100 g, 9% of the 50 g reference intake.
Kale: how much fibre?
Kale provides 3.6 g of fibre per 100 g, 14% of the 25 g a day recommended by EFSA.
Kale: how much makes 100 kcal?
100 kcal is about 202 g of this food.
Recipes with this food
More foods in this category
- Jackfruit0 kcal
- Jackfruit0 kcal
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- José Mango89 kcal
- Julie Mango0 kcal
- June plum juice33 kcal
- Kale35 kcal
- Kiwi61 kcal
- Kohlrabi25 kcal
- Kumquat0 kcal
- Lamb's lettuce15 kcal
- Leek30 kcal
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