Calories in Kale

About Kale Nutrition

Kale is a nutrient-dense leafy green vegetable that has earned its reputation as a superfood. A member of the cruciferous family alongside broccoli and cabbage, kale is packed with vitamins, minerals, and powerful antioxidants. Available in curly, lacinato (dinosaur), and red varieties, kale offers one of the highest nutrient densities per calorie of any food.

With 49 calories per 100 grams, Kale provides 2.2g of protein,9g of carbohydrates, and 0.9g of fat.

Macronutrient Breakdown

• Protein: 2.2g - 18% of calories
• Carbohydrates: 9g - 73% of calories
• Fat: 0.9g - 17% of calories

Health Benefits of Kale

• Exceptionally high in vitamin K - one cup provides over 600% of daily needs
• Excellent source of vitamin A and vitamin C for immune support
• Contains powerful antioxidants including quercetin and kaempferol
• Rich in lutein and zeaxanthin for eye health
• High fiber content supports digestive health and satiety
• Contains sulforaphane and other compounds studied for cancer prevention

How to Eat Kale

Kale can be eaten raw in salads (massage with oil to soften), blended in smoothies, sautéed with garlic, baked into crispy chips, or added to soups and stews. Remove the tough stems before eating. Massaging raw kale with olive oil and lemon breaks down fibers and reduces bitterness. Baby kale is more tender and mild for raw eating.

Selection and Storage

Choose kale with firm, dark green leaves without yellowing or wilting. Smaller leaves tend to be more tender. Store unwashed in a plastic bag in the refrigerator for up to a week. Wash thoroughly before use. Kale can be blanched and frozen for up to 8 months.

Dietary Considerations

Kale is extremely low in calories (just 33 per 100g) and suitable for virtually all diets. Those on blood thinners should maintain consistent vitamin K intake. Raw kale contains goitrogens that may affect thyroid function in large amounts - cooking reduces this. Start with small amounts if new to kale to assess digestive tolerance.