Foods/Vegetables/Kale

Vegetables · smoothie

Kale

1 cup, chopped · 67 g23 kcal

A vegetable that's a strong source of Vitamin K and Vitamin C.

Macros

Per serving

23 kcal

Energy

Protein

Carbs

Fat

2.7g

Fiber

Protein 2 gCarbs 3 gFat 1 g

35 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 cup, chopped (67 g), as a share of a reference adult — male, 35, moderately active.

218%

70%

27%

18%

18%

17%

Good source of (≥ 20% RDA)

Vitamin KVitamin CManganese

Pairs well with

What fills kale’s gaps?

Kale is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

Brazil nutsAdds Selenium & Magnesium+ Selenium+ Magnesium+ Copper Hemp seedsAdds Omega-3 ALA & Phosphorus+ Omega-3 ALA+ Phosphorus+ Omega-6 Linoleic 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup, chopped = 67 g

Generous to use, with room before it crowds out variety.

Common questions

Kale, in brief

How many calories are in kale?

1 cup, chopped (67 g) of kale has about 23 calories.

What is kale a good source of?

Kale is a good source of Vitamin K, Vitamin C, Manganese.

Is kale good in a smoothie?

Yes — kale is one of S8D's smoothie-role foods.

Keep exploring

More vegetables

All foods →

Nutrient guides

Vitamin K Vitamin C Manganese Vitamin A Riboflavin (B2) Calcium

Put kale to work.

S8D solves a full day of nutrition around the foods you like — in one blend.

Solve my day