Kale: Calories, Nutrition Facts, and Health Benefits (2026)

Kale is low in calories, with only 10 calories per 1 cup chopped (21 g). It contains 0.8 g of fiber and 25.2 mg of vitamin C, providing 28% of the daily value. This leafy green is also rich in vitamins A and K, making it a nutritious addition to any diet.

This page provides an overview of kale's nutritional profile, focusing on its benefits per serving size. It includes information on calories, vitamins, and how it compares to other vegetables.

Kale Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in kale per 1 cup chopped (21 g) and per 100 g.

Values are for 1 cup chopped (21 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	10	49	1%
Protein	0.9 g	4.3 g	2%
Carbohydrates	1.8 g	8.8 g	1%
Fiber	0.8 g	3.6 g	3%
Sugar	0.5 g	2.3 g	-
Fat	0.2 g	0.9 g	0%
Vitamin C	25.2 mg	120.0 mg	28%
Potassium	103 mg	491 mg	2%
Vitamin K	148.1 mcg	705.0 mcg	123%
Vitamin A	105 mcg	500 mcg	12%

About 58% of kale calories come from carbohydrates, 28% from protein and 14% from fat.

Kale by Health Goal

The by-goal ratings section evaluates how kale aligns with common dietary objectives, such as weight management and nutrient intake.

Goal	Rating	Why
Weight loss	Excellent	10 calories per serving with 0.8 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Provides 25.2 mg vitamin C (28% DV)
Digestion	Fair	0.8 g fiber per serving supports regularity
Heart health	Good	Potassium (103 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.9 g); best as a vitamin-rich choice, not a protein source

Kale and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Kale has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Kale Compares to Other Vegetables

In the comparison table, kale is contrasted with other vegetables to highlight its nutritional advantages and differences.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Kale	49	2.3	3.6	120.0
Spinach	23	0.4	2.2	28.1
Collard Greens	32	0.5	4.0	35.0
Swiss Chard	19	1.1	1.6	30.0

Kale Myths, Checked

Kale is a complete protein source , Misleading. Kale has some protein but not enough to be a primary source.

Raw kale is always better , Misleading. Massaging or lightly cooking kale improves digestibility and nutrient absorption.

How to Track Kale

Vegetable portions and cooking method both change the numbers, so the same kale can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log kale accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of kale?

One cup of chopped kale contains 10 calories. This low-calorie content makes it a popular choice for those looking to maintain or lose weight.

Is kale good for weight loss?

Kale can be beneficial for weight loss due to its low calorie count and high fiber content, which is 0.8 g per cup. This can help promote feelings of fullness.

Can people with diabetes eat kale?

Yes, people with diabetes can eat kale. With a glycemic index of about 15 and a glycemic load of 1, it has a minimal impact on blood sugar levels.

How much vitamin C is in kale?

Kale provides 25.2 mg of vitamin C per cup, which is 28% of the daily value. This vitamin is important for immune function and skin health.

Is kale high in sugar?

Kale is low in sugar, containing only 0.5 g per cup. This makes it suitable for various dietary plans, including those aimed at reducing sugar intake.

Is kale healthier than spinach?

Kale and spinach both offer unique health benefits, but kale has a higher vitamin K content, providing 148.1 mcg per cup compared to spinach.

Key Takeaways

• Kale contains only 10 calories per 1 cup chopped (21 g).
• It has 0.8 g of fiber, aiding in digestion.
• Kale is rich in vitamin C, providing 28% of the daily value.
• It offers 148.1 mcg of vitamin K per serving.
• Kale has a low glycemic index of about 15.
• This vegetable is low in sugar, with only 0.5 g per cup.