Calories in Kale: Nutrition Facts by Serving Size

Kale is widely regarded as one of the most nutrient-dense foods on the planet. This leafy green is exceptionally rich in vitamins A, C, and K, while being extremely low in calories. It also provides calcium, potassium, and powerful antioxidants like quercetin and kaempferol. Here is a full breakdown of kale nutrition by serving size.

Calories by serving size:

Kale is also an excellent source of calcium, manganese, copper, and B vitamins. As a cruciferous vegetable, it contains glucosinolates that may support the body's natural detoxification processes.

Frequently Asked Questions (FAQ)

How many calories are in a cup of kale?

One cup of raw chopped kale (about 21 grams) contains only 7 calories, making it one of the lowest-calorie foods available per serving. A cup of cooked kale has about 43 calories because it condenses significantly. Despite its minimal calorie content, that raw cup still provides 68% of your daily vitamin K and 23% of your daily vitamin C.

Is kale the healthiest vegetable?

Kale consistently ranks among the most nutrient-dense vegetables due to its extraordinary concentration of vitamins, minerals, and antioxidants. Per calorie, it provides more vitamin C than most citrus fruits and more calcium than milk. While no single food can be called the "healthiest," kale's nutrient-to-calorie ratio is exceptionally high.

Is kale good for weight loss?

Kale is outstanding for weight loss. At just 35 calories per 100 grams, it provides enormous nutritional value with almost no caloric cost. Its fiber content aids digestion and promotes satiety, while its high water content adds volume to meals. Adding kale to smoothies, salads, or soups is an easy way to increase nutrient intake without adding significant calories.

Is kale a good source of calcium?

Yes. One cup of cooked kale provides about 177 mg of calcium, which is roughly 14% of the daily recommended intake. Unlike spinach, the calcium in kale has a relatively low oxalate content, meaning your body can absorb a higher percentage of it. This makes kale a valuable calcium source, especially for those who are lactose intolerant or follow a plant-based diet.

How should you prepare kale for maximum nutrition?

To maximize nutrient retention, eating kale raw in salads or blending it into smoothies preserves all of its vitamin C content. Massaging raw kale with a small amount of olive oil and lemon juice breaks down its tough fibers and reduces bitterness. For cooked preparations, lightly sauteing or steaming kale is best — avoid boiling, which causes water-soluble vitamins to leach out into the cooking water.