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cooked, chopped
28
Calories
1.9g
Protein
0.4g
Fat
5.6g
Carbs
2g
Fiber
0.6g
Sugar
23mg
Sodium
0.1g
Sat Fat
36
Calories
2.5g
Protein
0.5g
Fat
7.3g
Carbs
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Low GI foods provide sustained energy and are ideal for meals throughout the day.
Overview
Extremely nutrient-dense superfood. Rich in vitamins A, C, K, and calcium.
Meal Timing
Add to smoothies raw, or saute as a side dish. Massage raw kale with oil to soften it for salads.
Protein
Kale has modest protein for a vegetable. Valued more for its exceptional micronutrient density.
Kale works well in a calorie deficit. Low calorie density lets you eat more volume.
Kale supports a calorie surplus. Useful for balanced meals during a bulk.
Calorie Context
At 28 cal/100g, kale is very low calorie. A cup cooked has just 36 calories.
Comparison
More vitamin A than spinach but less iron. Higher calcium content than most other leafy greens.
Kale contains 2g fiber per 100g. This contains a moderate amount of fiber.
Extremely nutrient-dense superfood. Rich in vitamins A, C, K, and calcium.
Kale has 28 calories per 100g. A typical serving (1 cup chopped (130g), 130g) contains 36 calories.
Yes, Kale is cutting-friendly. Kale provides 1.9g protein per 100g, which helps with satiety during a calorie deficit.
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