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Also called: Leaf cabbage

Scientific name: Brassica oleracea var. sabellica

Quick answers

Calories, Allergies and healthiness.

Calories Low Kale contains 35 calories per 100g and can be considered low in calories.
Allergy and hypersensitivity No info Kale do not cause any known allergic or hypersensitivity reaction according to our information.
Healthiness Excellent Kale is a great healthy option and can be consumed in larger amounts regularly.


Everything you need to know and a little bit more.



Storage Refrigerator
Temperature +4°C to +8°C
Shelf life / Best before 7 days


Can kale be frozen? Yes
Preparation Rinse and pack
Quality when defrosted Good
Tip: Write name and date on a label for easy oversight in the freezer.

Nutritional values per 100g

Energy 35 kcal / 146 kj
Fat 1,49 g
Saturated fat 0,18 g
Carbohydrates 4,42 g
Sugars 0,99 g
Protein 2,92 g
Salt 0,05 g
Nutritional values in plain text
Kale has a low amount of fat with a low share being saturated fat. Contains a low amount of carbohydrates and a low amount of sugars. Kale contains a lesser amount of protein and contains a low amount of salt.

Vitamins and minerals

calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin c, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, folate, choline, betaine, vitamin a, carotene, vitamin e, vitamin k


Kale contains 0 mg kolesterol per 100g, meaning its free from cholesterol.

Allergy and hypersensitivity

Allergies No info
Cross-Reactivities No info
Labeling requirement (EU) No
Labeling requirement means that the product contains allergens that have special labeling requirements. Either in the product itself or from its ingredients.


Keto friendly Yes
LCHF friendly Yes
Sugar free (under 0,5g) No
Fat-free (under 0,5g) No
Gluten-free Yes
Dairy free Yes
Lactose free Yes

Weight and volume

1 l kale in grams 90 g
1 dl kale in grams 9 g
1 cl kale in grams 0,9 g
1 ml kale in grams 0,09 g
1 tbsp kale in grams 1,35 g
1 tsp kale in grams 0,45 g
1 krm kale in grams 0,09 g
1 kg kale in liters 11,11 liters
1 hg kale in dl 11,11 dl
1 g kale in ml 11,11 ml
Minus Plus


Run, ride a bike or go to the gym to burn off the calories.

Running 0,58 km / 100g To burn off a 100g of kale you need to run about 0,58 km at a decent tempo.
Biking 1,25 km / 100g To burn off a 100g of kale you need to ride a bike about 1,25 km at a decent pace.
Swimming 11 min / 100g To burn off a 100g of kale you need to swim for 11 minutes at a decent intensity.
Gym 21 min / 100g To burn off a 100g of kale you need to workout for 21 minutes at a decent intensity.