🧪 Nutrition Facts
- Calories 32.8
- Total Fat 0.6 g
- Saturated Fat 0.1 g
- Cholesterol 0.0 mg
- Sodium 25.5 mg
- Potassium 329.0 mg
- Total Carbohydrate 5.9 g
- Dietary Fiber 2.4 g
- Sugars 1.5 g
- Protein 2.9 g
- Vitamin A 6693.3 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.2 mg
- Vitamin C 62.6 mg
- Vitamin D 0.0 IU
- Vitamin E 1.0 mg
- Calcium 100.5 mg
- Copper 0.4 mg
- Folate 41.5 µg
- Iron 1.0 mg
- Magnesium 31.5 mg
- Manganese 0.4 mg
- Niacin 0.8 mg
- Pantothenic Acid 0.1 mg
- Phosphorus 61.6 mg
- Riboflavin 0.2 mg
- Thiamin 0.1 mg
- Zinc 0.4 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 is a very low-calorie food at 32.8 calories per serving (1 cup chopped (67.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 5.9g per serving (57.9% of calories), with a good 2.4g 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
Kale, Raw.
🔬 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 | 32.8 kcal | 1.6% |
| Total Fat | 0.6 g | 1% |
| Saturated Fat | 0.1 g | 0% |
| Sodium | 25.5 mg | 1% |
| Total Carbohydrate | 5.9 g | 2% |
| Dietary Fiber | 2.4 g | 9% |
| Total Sugars | 1.5 g | 3% |
| Protein | 2.9 g | 6% |
| Vitamin A | 6693.3 IU | 134% ⭐ |
| Vitamin C | 62.6 mg | 70% ✅ |
| Vitamin E | 1.0 mg | 7% |
| Thiamin (B-1) | 0.07 mg | 6% |
| Riboflavin (B-2) | 0.23 mg | 18% |
| Niacin (B-3) | 0.8 mg | 5% |
| Pantothenic Acid (B-5) | 0.06 mg | 1% |
| Vitamin B-6 | 0.18 mg | 11% |
| Folate | 41.5 µg | 10% |
| Calcium | 100.5 mg | 8% |
| Iron | 1.0 mg | 5% |
| Potassium | 329.0 mg | 7% |
| Magnesium | 31.5 mg | 7% |
| Phosphorus | 61.6 mg | 5% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.36 mg | 39% ✅ |
| Manganese | 0.44 mg | 19% |
| Selenium | 0.6 µg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Kale accounts for 1.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 57.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 32.8 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 | 2.5 min |
| Walking: 17 minutes per mile | 5.7 min |
| Cycling (Low Intensity) | 3.6 min |
| HIIT | 3.0 min |
| Jumping Rope | 2.6 min |
Find more information on calories burned doing popular exercises.
