Kale: calories and nutrition facts

Kale has 50 kcal per 100 g. One serving, 1 Handful (80 g), has 40 kcal.

Calories: 50 kcal
Protein: 4.3 g
Carbohydrates: 4.2 g
Fat: 0.9 g

Per 100 g

Kale: how many calories?

Kale has 50 kcal per 100 g, with 4.3 g protein, 4.2 g carbs and 0.9 g fat. A 80 g serving (1 Handful) has 40 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.

Where the calories come from

Protein40%
Carbohydrates40%
Fat20%

Calculate a portion

Amountg

Calories: 40 kcal
Protein: 3.4 g
Carbohydrates: 3.4 g
Fat: 0.7 g

Nutrition facts

Nutrient	Per 100 g	Per serving (80 g)
Calories	50 kcal	40 kcal
Fat	0.9 g	0.7 g
of which saturated fat	0.1 g	0.1 g
Carbohydrates	4.2 g	3.4 g
of which sugars	2.3 g	1.8 g
Fiber	3.6 g	2.9 g
Protein	4.3 g	3.4 g
Sodium	38 mg	30 mg
Water	84 g	67.2 g
Vitamin C	120 mg	96 mg
Calcium	150 mg	120 mg
Iron	1.5 mg	1.2 mg
Potassium	491 mg	393 mg
Magnesium	47 mg	38 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(50 kcal)	2%
Fat(0.9 g)	1%
of which saturated fat(0.1 g)	0%
Carbohydrates(4.2 g)	2%
of which sugars(2.3 g)	3%
Protein(4.3 g)	9%
Salt(0.1 g)	2%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

High protein (at least 20% of calories)
Source of fibre (at least 3 g)
Low fat (3 g or less)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Kale: frequently asked questions

Kale: how many calories per serving?

A 80 g serving (1 Handful) has 40 kcal.

Kale: how much protein?

Kale contains 4.3 g of protein per 100 g, 9% of the 50 g reference intake.

Kale: how much fibre?

Kale provides 3.6 g of fibre per 100 g, 14% of the 25 g a day recommended by EFSA.

Kale: how much makes 100 kcal?

100 kcal is about 202 g of this food.

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