How Many Calories Kale?
If you are looking to find out how many calories are in kale, then you have certainly landed on the right page. Not only do we cover kale calories, but we also provide you with loads of information on kale nutrition facts.
An enormous source of vitamin K and Vitamin A, kale is a type of cabbage, a green leafy vegetable that is produced in various countries around the world such as Europe and North America.
How many calories in kale?
We are now going to provide you with the information that you are looking for on how many calories in kale, we have used various different examples.
Kale calories - Raw
- In a 2.4 oz cup of raw kale there are 34 calories
- In 1 oz of raw kale there are 14 calories
- In 10 g of raw kale there are 5 calories
Calories kale contains - Boiled with no salt added
- In a 4.6 oz serving of boiled kale there are 36 calories
- In 1 oz of boiled kale there are 8 calories
- In 10 g of boiled kale there are 3 calories
Canned kale calories
- In a 4.6 oz serving of chopped kale from the tin there are 30 calories
- In 1 oz of chopped kale from the tin there are 7 calories
- In 10 g of chopped kale from the tin there are 2 calories
We hope that you have found the information that you were looking for when it comes to the calories found in kale. Please read on for information on kale nutrition.
Kale nutrition facts
The following kale nutrition facts is based on 3.5 oz of 100 g of cooked kale without salt:
- Vitamin A - 17709 IU (a huge 354% of your recommended daily allowance)
- Vitamin B1 (Thiamin) - 0.1 milligrams
- Vitamin B2 (Riboflavin) - 0.1 milligrams
- Vitamin B3 (Niacin) - 0.6 milligrams
- Vitamin B5 (Pantothenic acid) - 0.1 milligrams
- Vitamin B6 - 0.2 milligrams
- Vitamin B9 (Folate) - 16.9 micrograms
- Vitamin C - 53.3 milligrams (an impressive 89% of your RDA)
- Vitamin E- 1.1 milligrams
- Vitamin K - 1062 milligrams (an amazing 1328% of your RDA)
- Calcium - 93.6 milligrams
- Copper - 0.2 milligrams
- Iron - 1.2 milligrams
- Magnesium - 23.4 milligrams
- Manganese - 0.5 milligrams
- Phosphorous - 36.4 milligrams
- Potassium - 296 milligrams
- Selenium - 1.2 micrograms
- Sodium - 29.9 milligram
- Zinc - 0.3 milligrams
- Choline - 0.5 milligrams
- Betaine - 0.4 milligrams
- Protein - 2.5 g
- Dietary Fiber - 2.6 g
- Carbohydrates - 7.3 g
- Water - 119 g
- Fat - 0.5 g
- Sugars - 1.6 g
The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.
Find out loads more about the nutrients that are displayed in the above list by checking out our vitamins and minerals menu. Here you can learn the roles they play in helping to keep you fit and healthy, as well as the various other foods that they can be found in.
Further information
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