Kale Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup chopped (67g) of kale contains 23 calories, 1.9g protein, 3.0g carbs, and 1.0g fat. Kale is a good source of calcium, vitamin c, vitamin a.

How Many Calories Are in Kale?

One cup chopped (67g) of kale contains 23 calories. Here’s the complete nutrition breakdown:

Kale Nutrition Facts

Is Kale Good for You?

Yes, kale is an exceptionally nutrient-dense food that supports multiple aspects of health. One cup of chopped kale provides 62.6mg of vitamin C (70% daily value), 261.3mcg of vitamin K (218% daily value), and only 23 calories, making it ideal for weight loss and bone health while remaining low-glycemic (GI: 15).

Key Health Benefits of Kale

• Outstanding Vitamin K Content: One cup delivers 218% of the daily recommended vitamin K intake, essential for bone mineralization and blood clotting. Research consistently shows that adequate vitamin K intake is linked to improved bone density and reduced fracture risk.

• High in Vitamin C for Immune Support: With 62.6mg per cup (70% daily value), kale provides more vitamin C than most citrus fruits. This antioxidant supports immune function, collagen synthesis, and helps reduce inflammatory markers in the bloodstream.

• Anti-Inflammatory Compounds: Kale contains bioactive compounds including sulforaphane and kaempferol, which research suggests may reduce inflammatory cytokines. Its low glycemic index (15) also prevents blood sugar spikes that can trigger inflammation.

• Excellent for Digestive Health: With 2.8g of fiber per cup, kale supports gut health by feeding beneficial bacteria and promoting regular digestion. The insoluble fiber also contributes to satiety, supporting weight management goals.

• Heart-Healthy Mineral Profile: Kale provides 233.2mg of potassium and is naturally cholesterol-free with minimal sodium (35.5mg). This combination supports healthy blood pressure and cardiovascular function while being suitable for most heart-healthy diets.

Kale vs Spinach

Both kale and spinach are nutritional powerhouses, but they have distinct profiles. Kale contains significantly more vitamin K (218% vs ~145% per cup in spinach) and slightly more fiber, while spinach provides more iron and is easier to digest raw due to lower oxalate levels. Kale has a more robust, peppery flavor suitable for salads and chips, while spinach’s mild taste makes it more versatile in smoothies and cooking.

Frequently Asked Questions

How many calories are in kale?

One cup of chopped kale contains just 23 calories, making it one of the lowest-calorie vegetables available and an excellent choice for calorie-conscious diets.

Is kale good for weight loss?

Yes, kale is highly beneficial for weight loss because it’s extremely low in calories (23 per cup), high in fiber (2.8g) for satiety, and nutrient-dense, providing maximum nutrition without excess calories. Its low glycemic index also helps stabilize blood sugar and reduce cravings.

Is kale safe to eat raw?

Yes, kale is safe to eat raw and commonly consumed in salads and smoothies. However, massaging raw kale with oil or lemon juice can break down its fibrous texture, making it more tender and easier to digest.

How much vitamin K does kale contain?

One cup of chopped kale contains 261.3mcg of vitamin K, which is 218% of the daily recommended intake. This makes kale one of the richest dietary sources of this bone-supporting nutrient.

Can I eat kale on a keto diet?

Yes, kale is keto-friendly with only 3.0g of carbohydrates per cup and just 0.67g of sugar, making it an excellent low-carb vegetable choice for ketogenic diets.

How to Track Kale Nutrition with Gram

The Gram app makes it easy to monitor your kale intake and nutrient consumption through AI-powered food recognition—simply photograph your kale dish and receive instant nutritional breakdowns. This detailed tracking helps you understand how kale contributes to your daily vitamin K, vitamin C, and fiber goals, enabling you to make informed dietary decisions aligned with your health objectives.

Nutrition data sourced from USDA FoodData Central. Track kale and thousands of other foods with the Gram app.