Kale: calories and nutrition facts

Kale has 35 kcal per 100 g. One serving, 1 Serving (80 g), has 28 kcal.

Calories: 35 kcal
Protein: 2.9 g
Carbohydrates: 0.3 g
Fat: 1.5 g

Per 100 g

Kale: how many calories?

Kale has 35 kcal per 100 g, with 2.9 g protein, 0.3 g carbs and 1.5 g fat. A 80 g serving (1 Serving) has 28 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from fat.

Where the calories come from

Protein44%
Carbohydrates5%
Fat51%

Calculate a portion

Amountg

Calories: 28 kcal
Protein: 2.3 g
Carbohydrates: 0.3 g
Fat: 1.2 g

Nutrition facts

Nutrient	Per 100 g	Per serving (80 g)
Calories	35 kcal	28 kcal
Fat	1.5 g	1.2 g
of which saturated fat	0.2 g	0.1 g
Carbohydrates	0.3 g	0.3 g
of which sugars	0.3 g	0.3 g
Fiber	4.1 g	3.3 g
Protein	2.9 g	2.3 g
Sodium	53 mg	42 mg
Water	89.6 g	71.7 g
Vitamin C	93.4 mg	74.7 mg
Calcium	254 mg	203 mg
Iron	1.6 mg	1.3 mg
Potassium	348 mg	278 mg
Magnesium	33 mg	26 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(35 kcal)	2%
Fat(1.5 g)	2%
of which saturated fat(0.2 g)	1%
Carbohydrates(0.3 g)	0%
of which sugars(0.3 g)	0%
Protein(2.9 g)	6%
Salt(0.13 g)	2%

What the EU thresholds say

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

Low energy (40 kcal or less)
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 Serving) has 28 kcal.

Kale: how much protein?

Kale contains 2.9 g of protein per 100 g, 6% of the 50 g reference intake.

Kale: how much fibre?

Kale provides 4.1 g of fibre per 100 g, 16% of the 25 g a day recommended by EFSA.

Kale: how much makes 100 kcal?

100 kcal is about 289 g of this food.

Your personal calorie plan in 2 minutes

Start for free