Calories and nutrition facts
Kale
100 g of kale has 53 calories, 4.2 g protein, 3.3 g carbs and 0.67 g fat. 1 serving (150 g) has 80 calories.
- Carbs 57 %
- Protein 32 %
- Fat 11 %
80
5 g
6.2 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 serving (150 g) |
|---|---|---|
| Energy | 53 kcal 222 kJ | 80 kcal 335 kJ |
| Fat | 0.67 g | 1 g |
| of which saturated | 0.1 g | 0.15 g |
| Carbohydrates | 3.3 g | 5 g |
| of which sugars | 2.6 g | 4 g |
| Fibre | 8.4 g | 13 g |
| Protein | 4.2 g | 6.2 g |
| Salt | 0.06 g | 0.09 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 958 µg | 120 % |
| Vitamin B1 (thiamin) | 0.1 mg | 9.1 % |
| Vitamin B2 (riboflavin) | 0.25 mg | 18 % |
| Niacin (B3) | 3.2 mg | 20 % |
| Vitamin B6 | 0.25 mg | 18 % |
| Folate | 187 µg | 94 % |
| Vitamin C | 156 mg | 195 % |
| Vitamin E | 1.9 mg | 16 % |
| Vitamin K | 1,139 µg | 1,519 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 286 mg | 36 % |
| Iron | 1.1 mg | 7.9 % |
| Magnesium | 43 mg | 11 % |
| Zinc | 0.92 mg | 9.2 % |
| Potassium | 576 mg | 29 % |
| Phosphorus | 87 mg | 12 % |
| Iodine | 4.5 µg | 3 % |
Per 100 g, at least 15% of the reference intake of: Vitamin A, Vitamin B2 (riboflavin), Niacin (B3), Vitamin B6, Folate, Vitamin C, Vitamin E, Vitamin K, Calcium, Potassium.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Vegetables, per 100 g.
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Questions
How many calories are in 1 serving (150 g) of kale?
1 serving (150 g) of kale has 80 calories, with 6.2 g protein, 5 g carbs and 1 g fat.
How much protein is in kale?
Kale has 4.2 g protein per 100 g. That is 31% of its calories.
How many carbs are in kale?
Kale has 3.3 g carbs per 100 g, including 2.6 g sugars and 8.4 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code G322100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.