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Kale

Kale

EverydayFresh

Kale is a nutrient-dense leafy green vegetable belonging to the Brassica family, closely related to cabbage and broccoli. Its dark, curly or flat leaves provide exceptional amounts of vitamins A, C, and K, along with antioxidants like quercetin and kaempferol. While often consumed raw in salads (typically massaged to soften the sturdy leaves), kale also becomes tender when cooked through methods like sautéing or baking into chips, and is available in varieties including curly, Lacinato, and red Russian.

Macro Impact

A 1 cup serving contains 27 calories, 2g protein, 4g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 27 calories?
Walking3.5 mph, moderate pace
6 min
YogaModerate effort, gentle pace
5 min
SwimmingModerate effort, freestyle
4 min
Biking12-14 mph, moderate effort
3 min
StairsStair climbing, moderate pace
3 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1 cup (67 g)
Amount per serving
Calories27
% Daily Value*
Total Fat0.9g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium40mg
2%
Total Carbohydrate4g
1%
Dietary Fiber3g
10%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium148mg
11%
Iron1mg
6%
Potassium256mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
3 / 28 g
10%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
8%
Leucine
0 / 3 g
6%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
10%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
24 / 30 mcg
80%
Cobalamin, B12
0 / 2 mcg
0%
Folate
54 / 400 mcg
13%
Vitamin A
239 / 800 mcg
30%
Vitamin C
68 / 83 mg
83%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
233 / 105 mcg
221%
Minerals
Calcium
148 / 1k mg
15%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
9%
Magnesium
24 / 370 mg
7%
Manganese
1 / 2 mg
23%
Phosphorous
45 / 700 mg
6%
Potassium
256 / 3k mg
9%
Selenium
1 / 55 mcg
2%
Sodium
40 / 2.3k mg
2%
Zinc
0 / 10 mg
3%
Chromium
6 / 30 mcg
20%
Molybdenum
8 / 45 mcg
17%
Iodine
3 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
58 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Kale, raw. USDA Foundational Foods. FDC ID 323505.
  2. 2.Kale, raw. USDA Standard Reference, Legacy. Food ID 168421.
  3. 3.Kale, raw. Canadian Nutrient File. Food ID 2395.
  4. 4.Kale, raw. Frida. Public Food Key 23.
  5. 5.Kale, raw. Australian Nutrient Database. Public Food Key F004781.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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