Kale Calories and Nutrition

 I cup of kale only has 33.5 calories but it is the other nutritional aspect of kale that makes it a superstar.

To learn all about kale and get recipes go to Kale 8 Health Benefits and Cautions

All greens are nutritious, but kale stands way above the rest.  

1. High in iron. Kale has more iron than beef per calorie.
2. High in Vitamin K.  A diet high in Vitamin K can help protect against various cancers.
3. Full of powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
4. High in Vitamin A which is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
5. High in Vitamin C. Good for your immune system and your metabolism.
6. Very high in calcium. Kale has more calcium than milk per calorie, which helps prevent bone loss, and maintain a healthy metabolism.
7. Contains lots of anti-oxidant and anti-inflammatory flavonols, such as quercetin that help defend your body from the stresses of modern life.
8. Filled many other nutrients and vitamins. (folic acid, vitamin B6, manganese, folate, alpha-lipoic acid, Glutathione potassium and magnesium) as well as those listed below.
9. Over 45 different flavonoids in kale. Kaempferol and quercetin heading the list.

Kale Nutrition:

Amounts per 1 cup, chopped (67g)

Total Calories 33.5 (140kJ) or 2%

Protein 2.2g

Total Carbohydrates 6.7

Dietary Fiber 1.3g

Vitamin A 10302 IU or 206%

Vitamin C 80.4mg

Vitamin K 547 mcg or 684%

Thiamin 5%

Riboflavin 5%

Niacin 3%

Vitamin B6 9%

Folate 5%

Pantothentic Acid   1%

Total Fat 1%

Calcium 90.5mg 9%

Iron 1.1mg 6%

Magnesium 22.8mg 6%

Phosphorus 37.5mg 4%

Potassium 299mg 9%

Sodium 28.8mg 1%

Zinc 0.3mg 2%

Copper 0.2mg 10%

Manganese 0.5mg 26%

Selenium 0.6mcg 1%

Water 56.6g