Kale Nutrition Facts
Complete kale nutrition breakdown with 49 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Jul 20, 2026
49
Calories
4.3g
Protein
8.8g
Carbs
Generally yes
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A 100g serving of kale provides about 49 kcal. Per 100g you get about 8.75g carbs and 4.28g protein. Glycemic index is around 15.
Kale is a whole food with approximately 49 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (100g serving)
- 49 kcal
- Carbs (100g)
- 8.75g
- Protein (100g)
- 4.28g
- Serving reference
- 100g · 100g serving
- Glycemic index
- 15
Serving calculator
How much did you eat or drink — Kale?
49
Calories
4.3g
Protein
8.8g
Carbs
0.9g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
49 kcal
Calories
Vitamins
- Vitamin K: 390mcg
- Vitamin A: 241mcg RAE
Minerals
- Calcium: 150mg
Scientific explanation
Research-backedKale provides approximately 49 kcal per 100g with 4.3g protein, 8.8g carbohydrates, and 0.9g fat. Dietary fiber is 3.6g per 100g. The glycemic index is estimated at 15 (low), meaning glucose rises at a slow rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, kale appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Kale is a whole food with measurable macro nutrients
Cons
- Portion size still matters for calorie goals
Best time to eat
Pair with protein and fiber for balanced meals.
Good windows
- With main meals
Consider avoiding
- Very large portions without activity
Diet compatibility
Weight loss
Friendly
At 49 kcal and 3.6g fiber per 100g, this food fits calorie-conscious plans.
Keto
Friendly
Net carbs ~5.2g per 100g - compatible with strict keto.
Diabetic friendly
Friendly
GI 15 with 2.3g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is a kale healthy?
Yes — a kale is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 15.
Can I eat a kale every day?
Most people can include a kale daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Kales good for weight loss?
At 49 kcal and 3.6g fiber per 100g, this food fits calorie-conscious plans.
How many calories are in a kale?
A typical medium serving of kale has about 49 calories, while 100g contains about 49 calories (USDA reference).
Are Kales good before a workout?
Kales can work before activity when you want easy carbs; pair a kale with protein if your session is long.
Are Kales high in sugar?
Kales contain about 2.3g sugar per 100g — mostly natural sugars when whole.
Is kale good for weight loss?
At 49 kcal and 3.6g fiber per 100g, this food fits calorie-conscious plans.
Is kale keto-friendly?
Net carbs ~5.2g per 100g - compatible with strict keto.
What is the glycemic index of kale?
Estimated GI is 15. Pair with protein or fat to blunt glucose response.
Is kale safe for people with diabetes?
GI 15 with 2.3g sugar - generally blood-sugar friendly in moderation.
How many calories does kale have?
Raw kale contains approximately 49 calories (kcal) per 100-gram serving, making it an exceptionally low-calorie, nutrient-dense leafy green.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 4
- Last updated
- Jul 20, 2026
Visual guides
- portionKale portion size visual
References
Ready to track your meals with AI?
Victura scans your plate, logs macros automatically, and coaches you toward your goals — halal, keto, diabetic-friendly, and more.