Calories in Kale
Nutrition Facts
Written by Sky Taylor, Diet Bites
Calories in Kale
One cup of raw kale contains a skinny 34 kcals which is impressive, whether dieting or not.
It has become hugely popular in the health-conscious population these days and rightly so. It's packed with precious vitamins and nutrients that fuel the body in a healthy way. Even when a tiny one cup serving size is involved!
Much of the time, low calorie foods have lots of zeros in the vitamin and mineral column. This certainly doesn't apply to raw kale. Even when a tiny one cup serving size is involved!
Based on a one cup serving of raw kale, the body will receive 53 mg's of calcium, almost a gram of dietary fiber, and 81 mcg's of Vitamin K.
Vitamin K assists the body by producing four of the thirteen proteins necessary for efficient blood clotting.
The Luetin + zeaxanthin amount of 1315 µg's is super impressive. This nutrient promotes healthy vision among other health benefits.
Another plus is the healthy burst of potassium at 73 mg's per one cup serving size.
Vitamin A content is also significant at 1011 IU.
Kale is virtually void of lipids that often clog the arteries and lead to heart issues.
Health Benefits from Kale
- Supports vision health.
- Low in calories and unhealthy forms of fat, yet high in nutritional values.
- Supports a heart health.
- Supports blood clotting with a supply of Vitamin K.
- Supports bone health with a healthy dose of calcium and Vitamin A.
- The significant amount of Vitamin A in kale offers the following health benefits: may lower cancer risk, supports bone health, reduces risk for acne, protects vision health, promotes healthy growth and reproduction. Take note however that an excess of Vitamin A in your diet OR via supplements poses toxicity risks.
- Kale assists in regularity as well as colon health.
Nutrition Facts for Kale
|
Kale, raw |
Unit Measures |
1 cup raw kale, chopped |
|---|---|---|
|
Calcium, Ca |
mg
|
53 |
|
Calories |
kcal
|
34 |
|
Carbohydrate |
g
|
0.93 |
|
Cholesterol |
mg
|
0 |
|
Fat Total |
g
|
0.31 |
|
Monounsaturated Fat |
g
|
0.022 |
|
Polyunsaturated Fat |
g
|
0.141 |
|
Saturated Fat |
g
|
0.037 |
|
Fiber, total dietary |
g
|
0.9 |
|
Magnesium, Mg |
mg
|
7 |
|
Potassium, K |
mg
|
73 |
|
Protein |
g
|
0.61 |
|
Sodium, Na |
mg
|
11 |
|
Vitamin A, IU |
IU
|
1011 |
|
Vitamin B-12 |
mcg
|
0.00 |
|
Vitamin B-6 |
mg
|
0.031 |
|
Vitamin K (phylloquinone) |
mcg
|
81.8 |
|
Zinc, Zn |
mg
|
0.08 |
|
Luetin + zeaxanthin |
µg |
1315 |
