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Kale Calories
Very high in vitamin C, K, and fiber. Antioxidant powerhouse.
CALORIES
GI
POTASSIUM
FIBER
Kale Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
4.4g
· 47%
Protein
3.3g
· 36%
Fat
0.7g
· 17%
Fiber
4.1g
Kale Vitamins & Minerals
Vitamins
Vitamin K
390µg · 325% DV
Vitamin C
120mg · 133% DV
Vitamin A
500µg · 56% DV
Folate
62µg · 16% DV
Minerals
Manganese
1mg · 43% DV
Calcium
150mg · 15% DV
Potassium ⭐
450mg · 13% DV
Iron
2mg · 11% DV
Kale Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Kale Contain Allergens?
No known major allergens
Which Diets Is 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
Kale Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Kale
Kale — Frequently Asked Questions
How many calories are in kale, and is it good for diets?
Kale has 35 calories per 100 g. Because it is an unprocessed vegetable, it fits many eating patterns including keto, vegan, vegetarian, paleo, Mediterranean, and gluten-free diets.
Is kale high in carbs, and does it spike blood sugar?
Per 100 g, kale contains 4.4 g carbs and 4.1 g fiber. Its glycemic index is 2, so it is not considered a food that rapidly raises blood sugar.
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Nutrition data compiled from USDA FoodData Central and scientific sources.