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Crispy Kale Calories
Kale baked or dehydrated until crisp; rich in fiber, vitamin K, and vitamin C.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Crispy Kale (30 g) has 105 calories. That works out to 350 calories per 100 g. It contains 14 g of carbs, 7.1 g of protein, 1.7 g of fat and 4.5 g of fiber. Its 450 µg of Vitamin K covers 375% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Crispy Kale Nutrition Facts
Selected: 1 serving (medium) · 30 g
105
KCAL / 30G
Carbs
14g
· 5% DV
Protein
7.1g
· 14% DV
Fat
1.7g
· 2% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 28% · Fat 16%
Crispy Kale nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 4.5 g | 16% |
| Protein | 7.1 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Crispy Kale?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 105 kcal |
| 1 piece (small) | 3 g | 11 kcal |
| 1 cup (small) | 8 g | 28 kcal |
| 1 cup (medium) | 15 g | 53 kcal |
| 1 serving (small) | 15 g | 53 kcal |
| 1 cup (large) | 25 g | 88 kcal |
| 1 ounce (medium) | 28 g | 98 kcal |
| 1 serving (large) | 50 g | 175 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Crispy Kale
How do you make crispy kale at home?
To make crispy kale, wash the leaves and dry them thoroughly before removing the tough stems. Toss the leaves lightly with oil, spread them in a single layer, and bake until crisp, checking often so the thin edges do not burn.
Why does crispy kale turn out soggy?
Crispy kale turns soggy when the leaves are damp, crowded on the pan, or stored before they have cooled. Dry the leaves completely, give them space while baking, and let the finished batch cool before sealing it in a container.
Can you make crispy kale in an air fryer?
Yes, an air fryer works well for crispy kale, especially when you are making a small batch. Arrange the leaves loosely so air can circulate, and check them frequently because thin pieces can crisp and burn quickly.
What seasoning works best on crispy kale?
Salt, black pepper, garlic powder, and paprika are reliable seasonings for crispy kale. Add dry seasonings before baking so they cling to the lightly oiled leaves; add lemon juice or other wet toppings just before serving to avoid softening them.
Do you remove the stems when making crispy kale?
Yes, remove the thick central stems for more evenly crispy kale. They take longer to become tender and can stay chewy while the leaves crisp. Save the stems for soup, stock, or a cooked vegetable dish instead of discarding them.
How should you store crispy kale chips?
Store crispy kale in an airtight container only after it has cooled completely. Keep the container in a dry place rather than the refrigerator, where moisture can make the leaves lose their crunch. Avoid storing them with warm or damp food.
Can you make crispy kale with frozen kale?
Frozen kale is not ideal for crispy kale because thawed leaves release moisture and often break into small pieces. Fresh, dry leaves are easier to spread in a single layer and produce a more consistent crisp texture.
Can you make crispy kale without oil?
Yes, you can make crispy kale without oil, though the leaves may be drier and seasonings may not stick as well. Use a nonstick baking surface, spread the leaves out, and watch closely because oil-free leaves can crisp quickly.
Does crispy kale keep the nutrients in fresh kale?
Crispy kale still provides fiber, but baking can reduce heat-sensitive vitamin C. Vitamin K is more stable during cooking. The exact amount retained varies with the preparation, so crispy kale is not nutritionally identical to fresh kale.
How is crispy kale different from potato chips?
Crispy kale is made from dried or baked kale leaves, while potato chips are made from sliced potatoes. Kale leaves have a thin, delicate texture and tend to crumble more easily, so crispy kale is best handled gently and eaten soon after serving.
Crispy Kale Vitamins & Minerals
Vitamins
Vitamin K
450µg · 375% DV
Vitamin C
69mg · 77% DV
Folate
174µg · 44% DV
Vitamin A
231µg · 26% DV
Minerals
Manganese
0.63mg · 27% DV
Potassium ⭐
930mg · 27% DV
Copper
0.21mg · 23% DV
Phosphorus
153mg · 22% DV
Sodium
66mg · 3% DV
Crispy Kale Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy Kale
To burn the 105 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Crispy Kale?
Crispy Kale is made by baking or dehydrating kale leaves until they turn dry and crisp, often after a light coating of oil and seasoning. The result is a crunchy snack with a gently earthy, cabbage-like flavour and a delicate texture.
It is commonly eaten by the handful, served alongside a sandwich, or crumbled over soups and salads for crunch. Kale chips are also an easy way to use up fresh leaves at home. They provide plenty of fibre, though added oil can make them more energy-dense; a small amount is usually enough to help the seasoning cling. Try them with pepper, garlic or a squeeze of lemon, and keep an eye on them while baking so they crisp without burning.
How Nutritious Is Crispy Kale?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Crispy Kale Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Crispy Kale Contain Allergens?
No known major allergens
Which Diets Is Crispy Kale Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crispy Kale Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.