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Curly kale Calories
Very high in vitamin C, fiber, and antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Curly kale (67 g) has 23 calories. That works out to 35 calories per 100 g. It contains 2.9 g of carbs, 1.9 g of protein, 0.3 g of fat and 2.7 g of fiber. Its 260.6 µg of Vitamin K covers 217% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Curly kale Nutrition Facts
Selected: 1 cup (chopped) · 67 g
23
KCAL / 67G
Carbs
2.9g
· 1% DV
Protein
1.9g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 35% · Fat 12%
Curly kale nutrition facts table · 1 cup (chopped) (67 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 2.7 g | 10% |
| Protein | 1.9 g | 4% |
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 Cup of Chopped Curly kale?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 67 g | 23 kcal |
| 1 piece (whole) | 30 g | 11 kcal |
| 1 cup (shredded) | 35 g | 12 kcal |
| 1 piece (whole) | 60 g | 21 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 100 g | 35 kcal |
| 1 cup (chopped) | 130 g | 46 kcal |
| 1 serving (large) | 150 g | 53 kcal |
| 1 pack (medium) | 200 g | 70 kcal |
| 1 bottle (large) | 250 g | 88 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Curly kale
Is curly kale good for you?
Yes, curly kale is a nutrient-rich leafy vegetable, notably providing vitamin C and fiber. Its deep-green leaves also contain plant antioxidants. Add it to meals in different forms—raw, sautéed, or in soup—rather than relying on it as a cure or a substitute for a varied diet.
How do you cook curly kale?
Curly kale works well sautéed, steamed, roasted, or stirred into soup. Remove any tough stems and chop the leaves; sauté them with oil and garlic until tender, or add them near the end of cooking a soup so they keep some texture.
Can you eat curly kale raw?
Yes, curly kale can be eaten raw in salads, slaws, or smoothies. Its leaves are tougher than many salad greens, so slice them thinly and briefly massage them with dressing to soften their texture and mellow the flavor.
How do you make curly kale less bitter?
To soften curly kale’s bitter edge, remove the thick stems and pair the leaves with lemon, vinegar, or a little olive oil. Briefly massaging raw leaves with dressing also helps. Garlic, sweet vegetables, or fruit can balance its assertive taste in cooked dishes.
Can you eat curly kale stems?
Yes, curly kale stems are edible, but they are usually tougher than the leaves. Slice them thinly and cook them for a few minutes before adding the leaves, or save them for soup or stock. For a tender raw salad, remove the thickest parts.
How should you store curly kale?
Store curly kale unwashed in the refrigerator, loosely wrapped in a dry paper towel and kept in a breathable bag or container. Wash it just before use; trapped moisture can make the leaves deteriorate sooner. Remove wilted leaves if you spot them.
Can you freeze curly kale?
Yes, curly kale freezes well for cooked dishes. Wash and dry the leaves, remove the tough stems, briefly blanch them, then cool and drain thoroughly before packing. Frozen kale softens after thawing, so use it in soups, stews, or sautés rather than salads.
How do you wash curly kale properly?
Separate the curly kale leaves and rinse them under cool running water, gently checking the folds where grit can collect. Dry them thoroughly with a clean towel or salad spinner. Dry leaves stay fresher in storage and take dressing more evenly.
What is the difference between curly kale and spinach?
Curly kale has thick, ruffled leaves and a firmer, more robust texture, while spinach leaves are generally smoother and more tender. Spinach wilts quickly and suits short cooking; curly kale usually needs its tough stems removed and benefits from a little longer cooking.
Can you put curly kale in a smoothie?
Yes, curly kale blends into smoothies, especially when you remove the stems and tear the leaves into small pieces first. Pair it with fruit such as banana or citrus to balance its earthy flavor, and blend it with the liquid before adding other ingredients.
Curly kale Vitamins & Minerals
Vitamins
Vitamin K
260.63µg · 217% DV
Vitamin C
62.58mg · 70% DV
Vitamin A
161.47µg · 18% DV
Vitamin E
1.81mg · 12% DV
Minerals
Manganese
0.47mg · 20% DV
Copper
0.13mg · 14% DV
Calcium
101mg · 10% DV
Potassium ⭐
329mg · 10% DV
Sodium
29mg · 1% DV
Curly kale Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Curly kale
To burn the 23 calories in 1 cup (chopped) (67 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 Curly kale?
Curly kale is a leafy brassica with deep-green, tightly ruffled leaves. It has long been used in European cooking, especially in northern Europe, and is now easy to find in many markets worldwide. The leaves are sturdy and slightly earthy; cooking softens them, while the tender inner leaves can be eaten raw.
Try it finely sliced in a salad, briefly sautéed with garlic, or stirred into soups and pasta. In the US and elsewhere, kale is also blended into smoothies or baked until crisp. It is notably rich in fibre and vitamin C, with 4.1 g of fibre per 100 g. A squeeze of lemon brightens its flavour, and removing the thicker stems makes it more pleasant in salads.
How Nutritious Is Curly 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 Curly kale Processed?
NOVA 1
Unprocessed
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 Curly kale Contain Allergens?
No known major allergens
Which Diets Is Curly 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
✓ Suitable
Low FODMAP
— Not suitable
Curly kale Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.