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Kale chips Calories
Rich in vitamin K and antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Kale chips (28 g) has 48 calories. That works out to 170 calories per 100 g. It contains 6 g of carbs, 1.7 g of protein, 2.5 g of fat and 2.3 g of fiber. Its 274.4 µg of Vitamin K covers 229% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kale chips Nutrition Facts
Selected: 1 serving (small) · 28 g
48
KCAL / 28G
Carbs
6g
· 2% DV
Protein
1.7g
· 3% DV
Fat
2.5g
· 3% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 13% · Fat 42%
Kale chips nutrition facts table · 1 serving (small) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 115 mg | 5% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 1.7 g | 3% |
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 Small Serving of Kale chips?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 28 g | 48 kcal |
| 1 piece (mini) | 5 g | 9 kcal |
| 1 cup (small) | 15 g | 26 kcal |
| 1 pack (small) | 30 g | 51 kcal |
| 1 cup (medium) | 30 g | 51 kcal |
| 1 serving (medium) | 45 g | 77 kcal |
| 1 pack (large) | 60 g | 102 kcal |
| 1 serving (large) | 75 g | 128 kcal |
| 100 g | 100 g | 170 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Kale chips
Are kale chips healthy?
Kale chips can be a nutritious snack: kale provides vitamin K and antioxidants, and the chips contain fibre. Oil and salt add to the finished snack, so homemade chips with modest seasoning are a practical choice.
How do you make kale chips crispy?
Dry the kale leaves thoroughly after washing, use only a little oil, and spread them in a single layer. Crowding traps steam, which makes kale chips limp instead of crisp.
Can you make kale chips in an air fryer?
Yes, kale chips work well in an air fryer. Toss dry leaves lightly with oil, arrange them in a loose single layer, and check often because small pieces can cook faster than larger ones.
Why are my kale chips soggy?
Kale chips usually turn soggy when the leaves are damp, crowded, or stored before they have cooled. Dry the leaves well, give them room on the tray, and let cooked chips cool uncovered.
How should you store kale chips?
Store fully cooled kale chips in an airtight container in a dry place. Moisture quickly takes away their crunch; if they soften, briefly warming them in the oven can help crisp them up again.
Can you eat kale stems in kale chips?
Yes, kale stems are edible, but their thicker texture means they may not crisp at the same rate as the leaves. Remove tough central ribs or cut the stems into smaller pieces for more even cooking.
Can you freeze kale chips?
Freezing kale chips is not recommended because thawing can make them damp and soft. For the best texture, make only what you plan to eat soon and store any cooled leftovers in a dry, airtight container.
What seasoning goes well on kale chips?
Garlic powder, black pepper, smoked paprika, and chilli flakes all pair well with kale chips. Add seasonings with a light coating of oil so they stick, and go easy on salt because the leaves shrink as they cook.
Do kale chips taste like regular potato chips?
No, kale chips have a leafy, slightly earthy flavour and a lighter crunch, rather than the starchy taste of potato chips. Seasoning can make them savoury or spicy, but it does not make them taste exactly alike.
Can you make kale chips without oil?
Yes, you can bake kale chips without oil, though the leaves may be drier and seasonings may not stick as well. Make sure the leaves are completely dry and watch them closely so they do not burn.
Kale chips Vitamins & Minerals
Vitamins
Vitamin K
274.4µg · 229% DV
Vitamin C
24.64mg · 27% DV
Vitamin A
170.8µg · 19% DV
B2
0.1mg · 8% DV
Minerals
Manganese
0.29mg · 13% DV
Calcium
71mg · 7% DV
Copper
0.06mg · 7% DV
Magnesium
25mg · 6% DV
Potassium ⭐
174mg · 5% DV
Sodium
115mg · 5% DV
Kale chips Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kale chips
To burn the 48 calories in 1 serving (small) (28 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 Kale chips?
Lahana cipsi means cabbage chips: crisp leaves of cabbage, usually torn into pieces, lightly coated with oil and seasoning, then baked or dried. They make a crunchy snack, and are easy to prepare at home; drying the leaves well first helps them crisp rather than steam.
Their flavour is mild and earthy, with the seasoning bringing most of the savouriness. Enjoy them on their own, alongside a sandwich or soup, or as a lighter alternative to potato crisps. They provide fibre—8.1 g per 100 g—and are noted for vitamin K and antioxidants. For a less oily batch, use just a light coating of oil and add delicate seasonings after baking.
How Nutritious Is Kale chips?
Nutrient density
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 Kale chips Processed?
NOVA 3
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 Kale chips Contain Allergens?
No known major allergens
Which Diets Is Kale chips 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
Kale chips Fat Profile
SATURATED
0.29g
MONOUNSATURATED
1.27g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.