Kale - calories, carbs, nutrition
Kale contain several important nutrients: 4 ounce only contains 70 calories, on average. However, more than 33% of kale is composed of carbs 6 grams. It also contains 4 grams of fat, 3 grams of protein and 2 grams of sugar.
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70 | 6 g (33%) | 3 g (17%) | 4 g (50%) | 2 g |
Kale Nutritional Facts
Serving Size: 4 ounce
- Carbs - 6 g
- Dietary Fiber - 2 g
- Sugars - 2 g
- Fat - 4 g
- Saturated - 2.5 g
- Polyunsaturated - 0 g
- Monounsaturated - --
- Trans - 0 g
- Protein - 3 g
- Sodium - 75 mg
- Potassium - 350 mg
- Cholesterol - 10 mg
- Vitamin A - 321.3 %
- Vitamin C - 45.5 %
- Calcium - 15.1 %
- Iron - 5.7 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in kale?
Kale contain around 70 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of kale:
- 4 ounce: 70 grams
- 1 ounce: 17.5 grams
If you are unsure about the size of your kale, you can estimate that an average kale contains about 70 calories. About 33% of kale calories come from carbs, 17% from protein, and 50% from fat.
How many carbs are in kale?
Here is the carb content of standard serving sizes kale:
- 4 ounce: 6 grams
- 1 ounce: 1.5 grams
Kale also contains 2 grams of fiber, depending on its size. You can subtract 2 grams if you are looking for the net carb content 4 (net carbs = total carbs - fiber).
How does Kale fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 70/2000 Cal | 1930 Cal |
| Fat | 4/67 g | 63 g |
| Sodium | 75/2300 mg | 2225 mg |
| Cholesterol | 10/300 mg | 290 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 70/2000 Cal | 1930 Cal |
| Carbohydrates | 6/250 g | 244 g |
| Sugar | 2/75 g | 73 g |
| Fiber | 2/25 g | 23 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 70/2000 Cal | 1930 Cal |
| Fat | 4/67 g | 63 g |
| Carbohydrates | 6/250 g | 244 g |
| Protein | 3/75 g | 72 g |
How long would it take to burn off 70 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 10 minutes
- Running - 7 minutes
- Cleaning - 25 minutes
- Hiking - 72 minutes
- Bodyflex - 76 minutes
- Dansing - 90 minutes
- Basketball - 59 minutes
- Rugby - 38 minutes
- Rowing - 18 minutes
- Cricket - 98 minutes
- Gardening - 32 minutes
- Shopping - 18 minutes
How many protein are in kale?
Kale is a good source of quality protein, with just 4 ounce containing 3 grams.
Look at the list of protein content in different servings of kale:
- 4 ounce: 3 grams
- 1 ounce: 0.8 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in kale?
However, despite having all the nutritious qualities of kale, 4 ounce of kale comes with almost 2 extra grams of added sugar.
Compare the sugar content of different servings of kale:
- 4 ounce: 2 grams
- 1 ounce: 0.5 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in kale?
Kale contain on average 4 grams of total fat per serve (4 ounce) – the majority - 1,5 grams - of that fat is also classified as unsaturated, with only 2.5 grams being saturated fat.
Here is an example of the fat content in popular servings of kale:
- 4 ounce: 4 grams
- 1 ounce: 1 grams
