🧪 Nutrition Facts
- Calories 53.1
- Total Fat 1.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 29.8 mg
- Potassium 417.4 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 3.0 g
- Sugars 2.0 g
- Protein 4.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 128.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Kale contains 53.1 calories per serving (1 Serving (85.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 7.0g per serving (52.8% of calories), with a good 3.0g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Organic Kale Greens.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Kale. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kale — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Kale contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 53.1 kcal | 2.7% |
| Total Fat | 1.0 g | 1% |
| Sodium | 29.8 mg | 1% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 3.0 g | 11% |
| Protein | 4.0 g | 8% |
| Calcium | 128.4 mg | 10% |
| Iron | 1.0 mg | 6% |
| Potassium | 417.4 mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Kale accounts for 2.7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 52.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 53.1 calories in Kale? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 4.0 min |
| Walking: 17 minutes per mile | 9.2 min |
| Cycling (Low Intensity) | 5.8 min |
| HIIT | 4.9 min |
| Lifting Weights | 8.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kale
Is Kale good for weight loss?
Kale is excellent for weight loss because it's very low in calories (about 53 per cup) while providing substantial fiber and protein to keep you satisfied. The high water content and minimal fat make it a nutrient-dense choice that fills you up without derailing your calorie goals.
Is Kale a good snack for kids?
While kale can be tough for very young kids due to its chewy texture, older children often enjoy it when prepared well—roasted into chips, blended into smoothies, or massaged into softer salads. Its mild flavor becomes more appealing when paired with kid-friendly additions like cheese or milder dressings.
What vitamins or minerals stand out in Kale?
Kale is famous for its exceptional vitamin K content, which supports bone health and blood clotting, though the amount isn't listed here. It's also a solid source of iron and potassium, making it particularly valuable for maintaining healthy circulation and muscle function.
What diets does Kale suit?
This leafy green works well with virtually every diet, including vegan, keto, paleo, Mediterranean, and low-carb approaches. Its minimal carbs and sugar make it particularly suited to keto and low-carb plans.
What does Kale pair well with for a balanced meal?
Pair kale with beans, lentils, or grilled chicken for a complete protein-rich meal, and add olive oil plus lemon or vinegar to enhance nutrient absorption. Whole grains like quinoa or brown rice round out the plate with additional carbs and fiber.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
