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Fruit & vegetables

Kale

Kale nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
35kcal
148 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.9 g
6% RI*
Carbohydrates4.4 g
2% RI*
Fat1.5 g
2% RI*
Saturated fat0.2 g
1% RI*
Fibre4.1 g
16% RI*
Sugars1.0 g
1% RI*

Vitamins

Vitamin C93.4 mg
100% RI*
Vitamin E0.7 mg
6% RI*
Vitamin K389.6 µg
100% RI*
Vitamin B60.2 mg
11% RI*
Folate62.0 µg
31% RI*

Minerals

Calcium254.0 mg
32% RI*
Iron1.6 mg
11% RI*
Magnesium33.0 mg
9% RI*
Phosphorus55.0 mg
8% RI*
Potassium348.0 mg
17% RI*
Sodium53.0 mg
2% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind kale

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 4.1 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
  • Contains 93.4 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
  • Is rich in vitamin K (389.6 µg per 100 g), which supports normal blood clotting and bone health.
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THE DOWNSIDE

What to keep in mind

  • Large portions can cause gas or bloating because cruciferous vegetables contain fermentable carbohydrates.
  • Its high vitamin K content can affect warfarin treatment; intake should be kept consistent rather than suddenly changed.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.