Source: USDA FDCFDC ID: 1602525

Kale Nutrition Facts: The Ultimate Superfood Guide

Nutrition values per 100g serving

53 kcal

Calories

3.5 g

Protein

0.9 g

Total Fat

9.7 g

Carbs

Kale has earned its reputation as a nutritional powerhouse, consistently ranking among the most nutrient-dense vegetables on the planet. This versatile leafy green is a staple in healthy diets, offering a robust profile of vitamins and minerals in every bite.

Health Benefits

Supports Bone Health

The high content of Vitamin K and calcium works synergistically to improve bone density and maintain skeletal integrity.

Promotes Eye Health

Rich in lutein and zeaxanthin, kale helps protect the eyes from harmful blue light and age-related macular degeneration.

Boosts Immune Function

With 122 mg of Vitamin C per 100g, kale helps strengthen the immune system and supports collagen production for healthy skin.

Aids Heart Health

Its impressive potassium content (447 mg) helps maintain healthy blood pressure levels, while its zero-cholesterol profile supports cardiovascular function.

Nutrition Summary

With only 53 calories per 100g, kale is an incredibly efficient source of nutrition. It is packed with essential micronutrients, most notably Vitamin K (828 mcg) and Vitamin A (15,500 IU), alongside high concentrations of Vitamin C and antioxidants like lutein and zeaxanthin. It provides a balanced array of minerals including potassium, calcium, and magnesium, while remaining naturally free of cholesterol, saturated fats, and sugars, making it an ideal choice for weight management and overall wellness.

Quick Facts

Calories

53 kcal

Vitamin K

828 mcg

Vitamin C

122 mg

Fiber

1.8 g

Sugar

0 g

Who Should Eat This?

Kale is an ideal superfood for athletes, health-conscious individuals, and anyone looking to increase their intake of essential vitamins and minerals through low-calorie whole foods.