Kale
Categories
| Macros | per 100 g |
|---|---|
| Calories | 30 kcal |
| Protein | 2.9 g |
| Fat | 0.7 g |
| Carbs | 4.4 g |
Kale is a leafy green brassica vegetable, typically eaten raw in salads, blended into smoothies, or cooked by sautéing, steaming, or baking into crisps. Per 100 g, raw kale provides just 30 kcal alongside 2.9 g of protein, 0.7 g of fat, 4.4 g of carbohydrates and a notable 4 g of dietary fibre, with very little sugar (0.9 g). It is a particularly rich source of vitamin K at 389.6 mcg per 100 g, vitamin A at 313 mcg, and vitamin C at 88 mg, as well as providing 333 mg of potassium and 175 mg of calcium. No glycemic index value is established for kale. It fits vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in kale?
Raw kale contains 30 kcal per 100 g, making it one of the lower-calorie leafy greens available. A typical raw serving of around 67 g (about two loosely packed cups) comes to roughly 20 kcal.
How much vitamin K is in kale?
Raw kale contains 389.6 mcg of vitamin K per 100 g, which is exceptionally high relative to most vegetables. People taking anticoagulant medications are often advised to keep their kale intake consistent rather than sporadic, due to vitamin K's role in clotting pathways.
Is kale keto-friendly?
Yes, kale is considered keto-friendly. With only 4.4 g of carbohydrates and 4 g of fibre per 100 g, its net carb content is very low at around 0.4 g per 100 g, making it easy to include within a strict carbohydrate limit.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 30.0 kcal |
| Protein | 2.9 g |
| Fat | 0.70 g |
| Carbs | 4.4 g |
| Sugars | 0.85 g |
| Fiber | 4.0 g |
| Starch | 0.10 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.091 g |
| Monounsaturated | 0.034 g |
| Polyunsaturated | 0.34 g |
| Trans | 0 g |
| Omega-3 | 0.28 g |
| Omega-6 | 0.10 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 175 mg |
| Iron | 1.5 mg |
| Magnesium | 20.0 mg |
| Phosphorus | 55.0 mg |
| Potassium | 333 mg |
| Sodium | 35.0 mg |
| Zinc | 0.39 mg |
| Copper | 0.053 mg |
| Manganese | 0.50 mg |
| Selenium | 0.90 mcg |
| Iodine | 1.3 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 313 mcg |
| Retinol | 0 mcg |
| Vitamin C | 88.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.5 mg |
| Vitamin K | 390 mcg |
| Thiamin (B1) | 0.056 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 0.70 mg |
| Pantothenic acid (B5) | 0.091 mg |
| Vitamin B6 | 0.15 mg |
| Folate (B9) | 30.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 0.40 mg |
