KaleVegetable
35
kcal / 100g
7
kcal / 1 cup
1 thing to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 35kcal | — |
| Protein | 2.92g | 6% |
| Total lipid (fat) | 1.49g | 2% |
| Fatty acids, total saturated | 0.178g | 1% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 4.42g | 2% |
| Fiber, total dietary | 4.1g | 15% |
| Total Sugars | 0.99g | — |
| Sodium, Na | 53mg | 2% |
Vitamins & Minerals
Calcium contributes to normal blood clotting EU register →
Calcium contributes to normal energy-yielding metabolism EU register →
Calcium contributes to normal muscle function EU register →
Calcium contributes to normal neurotransmission EU register →
Calcium contributes to the normal function of digestive enzymes EU register →
Calcium has a role in the process of cell division and specialisation EU register →
Calcium is needed for the maintenance of normal bones EU register →
Calcium is needed for the maintenance of normal teeth EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Vitamin A contributes to normal iron metabolism EU register →
Vitamin A contributes to the maintenance of normal mucous membranes EU register →
Vitamin A contributes to the maintenance of normal skin EU register →
Vitamin A contributes to the maintenance of normal vision EU register →
Vitamin A contributes to the normal function of the immune system EU register →
Vitamin A has a role in the process of cell specialisation EU register →
Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →
Vitamin C contributes to normal collagen formation for the normal function of bones EU register →
Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →
Vitamin C contributes to normal collagen formation for the normal function of gums EU register →
Vitamin C contributes to normal collagen formation for the normal function of skin EU register →
Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →
Vitamin C contributes to normal energy-yielding metabolism EU register →
Vitamin C contributes to normal functioning of the nervous system EU register →
Vitamin C contributes to normal psychological function EU register →
Vitamin C contributes to the normal function of the immune system EU register →
Vitamin C contributes to the reduction of tiredness and fatigue EU register →
Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →
Vitamin C increases iron absorption EU register →
Vitamin K contributes to normal blood clotting EU register →
Vitamin K contributes to the maintenance of normal bones EU register →
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Kale is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Kale is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Kale is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Kale is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Kale is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Kale is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Kale is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Kale is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Kale is keto-friendly (0.32 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Kale is low-carb (0.32 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Kale is low in sugar (0.99 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Kale is not high in protein (2.92 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Kale is low-fat (1.49 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieYes
Yes — Kale is low-calorie (35 kcal per 100g, within the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Monash University lab-tested Lacinato (Tuscan) kale as low-FODMAP up to 75g, becoming moderate-FODMAP at 222g. FODMAP Friendly separately tested curly kale as low-FODMAP up to a much higher 630g — but these are different kale varieties, so the two thresholds aren't directly comparable. [3]
Raw kale works out to about 0.3g net carbs per 100g, per USDA FoodData Central — comfortably within keto limits. [4]
In one Spanish case series, 97% of patients with confirmed mustard allergy were also sensitized to mugwort pollen and cross-reactive with other Brassicaceae vegetables like cabbage and cauliflower. Kale wasn't specifically named as a trigger in that case series — it's a plausible risk by family membership, not a documented one, for people with mugwort-mustard cross-reactivity. [5]
Health Benefits
A study of 149 people with potential metabolic syndrome found that 14g/day of kale powder for 8 weeks lowered LDL cholesterol, blood pressure, belly fat, and fasting blood glucose. A separate randomized, double-blind, crossover trial found that 7-14g of kale-containing food reduced after-meal blood sugar spikes in healthy subjects.
Both are small, early-stage studies — not proof kale itself causes these effects long-term. [1]
Storage & Buying Tips
USDA SNAP-Ed recommends refrigerating unwashed kale for up to 5 days for best quality. That's a conservative, consumer-fridge estimate — commercial cold storage keeps it fresh notably longer, since home refrigerators run warmer and less humidity-controlled. [2]
Frequently Asked Questions
Is it safe to eat kale every day?
For most healthy people, there's no known daily limit on how much kale is safe to eat. Two groups should watch it more closely though: anyone on the blood thinner warfarin, and anyone with an existing thyroid condition or low iodine intake.
Kale's high vitamin K content can throw off warfarin's effect if intake jumps around, so doctors generally recommend keeping portions consistent rather than cutting kale out entirely. It also contains thyroid-affecting compounds, which is why people with thyroid issues are often told to favor cooked kale and keep portions moderate. [6]
Can pregnant women eat raw kale?
Raw kale isn't specifically flagged as unsafe during pregnancy in the sources reviewed. The general CDC caution for pregnancy is broader: unwashed raw produce, including leafy greens, carries Listeria risk, so thorough washing matters.
The standard advice is the same one that applies to any raw leafy green — wash it well, and cooking it is an extra safety margin if you want one. [7]
Does cooking kale destroy its vitamin C content?
Yes, substantially — and the cooking method makes a big difference. Boiling was the harshest in one galega kale study, cutting vitamin C by 63%, while a long-simmered traditional soup lost even more, 77%.
Softer methods held up much better: braising lost only 29% (and even slightly raised measured vitamin C, likely from less oxidative loss), while sautéing landed in between at 48%. Zooming out, a broader review of kale cooking studies found steaming beats boiling for preserving vitamin C and antioxidants, with some boiling and vacuum-cooking tests losing 87-95%. [8]
How does oxalate in kale affect kidney stone risk?
Kale is a low-oxalate vegetable, which sets it apart from several other dark leafy greens. A University of Chicago kidney-stone specialist, quoted in a Northwestern University journalism piece, put kale's oxalate at roughly 17mg per 100g — versus hundreds of milligrams per serving in spinach.
That figure comes from a single expert interview, not a peer-reviewed food-composition database, so consider the exact number an estimate rather than a precise measurement. It's directionally consistent with the well-established fact that oxalate levels vary enormously between leafy greens, and the specialist described it as essentially impossible to reach kidney-stone-relevant oxalate levels from kale alone. [9]
Is kale difficult to digest for people with IBS?
In large raw portions, yes, even though Monash University and FODMAP Friendly both lab-test kale as low-FODMAP at typical serving sizes. The digestive trouble comes from a different source: raffinose, a sugar your small intestine can't break down, that gut bacteria ferment into gas once it reaches the colon.
Kale's high fiber content adds to the bloating, especially with a sudden increase in intake or when it's eaten raw. Cooking it, starting with smaller portions, and choosing more tender varieties like baby kale are commonly suggested ways to ease the effect. [10]
Can you freeze fresh kale without blanching it first?
Yes — kale doesn't need blanching before freezing. Food-preservation guides suggest using unblanched frozen kale within about 4-6 weeks, since the enzymes that cause bitterness and color/texture breakdown are still active.
Blanching first — a quick boil followed by an ice bath — shuts those enzymes down. That stretches good-quality freezer storage out to roughly 8-12 months instead. [11]
Found in these products
None of the products in our database currently contain Kale.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Kale, raw” (SR Legacy, fdcId 168421), updated 2026-08-27.
Research reviewed 2026-08-27.
- Ortega-Hernández et al., Plants (2021-11-28)
- SNAP Education Connection — Kale
- FODMAP Everyday — Kale (2020-09-14)
- Kale, raw - Nutrients - SR Legacy | USDA FoodData Central
- Sugita et al., Case Reports in Dermatological Medicine (2016-07-12)
- Babiker et al., Sudanese Journal of Paediatrics (2020-01-01)
- Food Safety — Safer Food Choices for Pregnant Women (2025-06-04)
- Vieira et al., Annals of Medicine (2021-09-27)
- Kale sheds bum rap on kidney stones - Medill Reports Chicago (2015-05-21)
- Why This Healthy Vegetable May Be Causing Your Gas (And How to Still Enjoy it)
- How to Freeze Kale (2020-09-17)