Skip to main content
Menu

Home › Calories › Fruit & Vegetables › Kale (raw)

Kale (raw): Nutritional Values & Calorie Data

Kale (raw) contains 49 kcal per 100g, with 4.3g of protein, 8.8g of carbohydrates, and 0.9g of fat. A lean option: high in protein (4.3g per 100g) and low in fat. Naturally vegan and plant-based.

  • Allergens: None of the major allergens
  • Dietary: Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 1.47mg, Calcium 150.0mg, Vitamin C 120.0mg
Food Calorie Calculator

UK nutrition data · FSA traffic lights · Reference Intakes

Type at least 2 characters to search from our UK foods database

Nutritional Overview

Kale (raw) is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 49 kcal of energy, 4.3g of protein, 8.8g of carbohydrates, and 0.9g of fat.

It is a good source of protein, providing 4.3g per 100g (around 35% of its energy), approximately 9% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.9g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 2.3g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

With 150mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

It contains 120.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C is an antioxidant that supports immune function, skin health, wound healing, and enhances the absorption of non-haeme iron from plant-based foods.

Each 100g serving provides 3.6g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Kale (raw) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. How much does Kale (raw) really add to your day? At 49 kcal per 100g, our food calories checker tells you the running total in seconds.

Frequently Asked Questions

How many calories are in Kale (raw)?

Kale (raw) contains 49 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult.

Is Kale (raw) high in protein?

Yes, Kale (raw) provides 4.3g of protein per 100g (around 35% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Kale (raw) provides 9% of this.

Is Kale (raw) low in fat?

Yes, Kale (raw) contains only 0.9g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Kale (raw) low in sugar?

Yes, Kale (raw) has only 2.3g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Kale (raw) low in salt?

Yes, Kale (raw) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Kale (raw) high in fibre?

Yes, Kale (raw) provides 3.6g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Kale (raw) suitable for vegans?

Yes, Kale (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 49 kcal and 4.3g of protein per 100g.

Is Kale (raw) free from major allergens?

Kale (raw) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Kale (raw) a good source of calcium?

Kale (raw) provides 150mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Is Kale (raw) rich in vitamin C?

Yes, Kale (raw) contains 120.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C supports immune function, skin health, and iron absorption.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  6. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  7. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

Real foods in the same category with meaningfully fewer calories than Kale (raw) (49 kcal per 100g). Tap one to compare them side by side.

Related Foods