VeganVegetables

Kale

Nutrition Facts Per 100g

Also known as: KALE LEAVES

Kale is a commonly used vegetable in Indian cooking. At just 50 kcal per 100g with 2g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Vitamin C (approximately 145% of a typical adult's daily needs) and Vitamin A (RE) (approximately 88% of a typical adult's daily needs). Below is the complete nutritional profile of Kale per 100g serving.

Nutrition Summary

50kcalCalories

2.9gProtein

10.0gCarbs

0.6gFat

2.0gFiber

Protein 23% Carbs 80% Fat 11%

Micronutrients

High in:Vitamin CVitamin ACarotenoidsβ-CaroteneFolate (B9)

Calcium254 mg(25%)

Iron1.6 mg(12%)

Zinc0.4 mg(4%)

Potassium491 mg(16%)

Sodium47.0 mg(9%)

Magnesium38.0 mg(11%)

Phosphorus47.0 mg(7%)

Thiamin (B1)0.1 mg(9%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.7 mg(4%)

Vitamin C120 mg(145%)

Carotenoids4194 µg(70%)

β-Carotene1398 µg(47%)

Vitamin A700 µg(88%)

Folate (B9)135 µg(34%)

Vitamin B60.3 mg(23%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA0.1 g

PUFA0.3 g

Omega-30.2 g

15%

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 cup chopped67g

34 kcal1.9g protein

100 g100g

50 kcal2.9g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Kale?

Kale contains 50 kcal per 100g. A typical serving (1 cup chopped) contains approximately 34 kcal.

How much protein is in Kale?

Kale provides 2.9g of protein per 100g, which is approximately 6% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Kale good for weight loss?

Kale is a low-calorie food at just 50 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Kale vegan?

Yes, Kale is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🧮Free Nutrition CalculatorDiscover your daily calorie, protein & vitamin needs in 60 secondsCalculate now →

About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

Compare dietitian software in India · mealPlan.fit for dietitians

Get Your Nutrition Assessment →