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Nutrition facts for Kale per 100g and per 1 cup serving. Values are USDA-approximate for raw or standard prepared state.
| Nutrient | Amount |
|---|---|
| Calories | 49 kcal |
| Protein | 4.3g |
| Total Carbohydrates | 9g |
| Dietary Fiber | 3.6g |
| Total Fat | 0.9g |
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 25 | 2.2g | 4.5g | 0.5g |
| 1 cup (67g) | 33 | 2.9g | 6g | 0.6g |
| 100g | 49 | 4.3g | 9g | 0.9g |
| 150g | 74 | 6.5g | 13.5g | 1.4g |
| 200g | 98 | 8.6g | 18g | 1.8g |
Based on one 1 cup serving (67g, 33 calories).
| Daily Calorie Goal | % of Goal | Remaining Calories |
|---|---|---|
| 1,600 cal/day | 2% | 1,567 cal |
| 1,800 cal/day | 2% | 1,767 cal |
| 2,000 cal/day | 2% | 1,967 cal |
| 2,200 cal/day | 2% | 2,167 cal |
| 2,500 cal/day | 1% | 2,467 cal |
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Kale provides 4.3g of protein per 100g and approximately 3g per 1 cup serving. It is not a significant protein source.
Kale contains 9g of carbohydrates per 100g, including 3.6g of fiber. A 1 cup serving provides roughly 6g of carbs. The fiber content helps promote satiety and digestive health.
Yes. Kale at 49 calories per 100g can fit into a calorie-controlled diet. Its low calorie density makes it easy to include in large portions without blowing your budget. FitCommit's AI camera scanner can log Kale instantly.
Kale contains 0.9g of fat per 100g. A serving of 1 cup provides 1g of fat. It is a low-fat food, making it suitable for low-fat eating plans.
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