Kale Nutrition Facts
The leafy green with off-the-chart vitamin K and antioxidants.
About Kale
Kale delivers some of the highest nutrient density of any food. A single cup provides 218% of daily vitamin K, 18% of vitamin A, and 89% of vitamin C — for only 33 calories. It is loaded with antioxidant carotenoids and flavonoids, and provides a decent amount of plant-based calcium and potassium.
Macronutrients
Per serving: 1 cup chopped (67g)
33
Calories
2.9g
Protein
6g
Carbs
0.6g
Fat
2.4g
Fiber
Vitamins
Minerals
Fun Fact
Kale was one of the most common green vegetables in Europe until the Middle Ages, before cabbage overtook it.
Seasonality
Best in cooler months — frost actually sweetens the leaves. Peak season fall through early spring.
Storage Tip
Wrap in a damp paper towel and refrigerate in a bag. Use within 5–7 days.
Nutrition Facts
Serving size 1 cup chopped (67g)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Key Highlights
- 218% Daily Value of Vitamin K
- 24% Daily Value of Manganese
- 33 calories per serving
- 2.4g of dietary fiber
Nutrition values are based on USDA FoodData Central and represent typical values per serving. Actual nutrition may vary based on variety, growing conditions, and preparation method. Percent Daily Values are based on a 2,000-calorie diet.
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