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Nutrition Facts

Calories in Kale (raw) — Nutrition Facts & Macros

Complete nutrition breakdown for Kale (raw) per 100g, including macros, fiber, and Insulin Load Score.

Nutrition per 100g

49 cal

4.3g

Protein

9g

Carbs

0.9g

Fat

3.6g

Fiber

Macro Ratio

28%
59%
13%
Protein 28%Carbs 59%Fat 13%

Insulin Load Score

8

Low Insulin Load

This food causes minimal insulin release. It is an excellent choice for maintaining stable blood sugar levels and supporting metabolic health.

The Insulin Load Score estimates how much insulin your body needs to process a food, based on its macronutrient composition. Scale: 0 (minimal) to 100 (maximum).

Compare with Similar Foods

Broccoli

34 cal

per 100g

P: 2.8gC: 7gF: 0.4gILS: 8

Spinach (raw)

23 cal

per 100g

P: 2.9gC: 3.6gF: 0.4gILS: 4

Carrots (raw)

41 cal

per 100g

P: 0.9gC: 10gF: 0.2gILS: 15

Cucumber

15 cal

per 100g

P: 0.6gC: 3.6gF: 0.1gILS: 5

Frequently Asked Questions

How many calories are in Kale (raw)?

A serving of Kale (raw) (100g) contains 49 calories, with 4.3g protein, 9g carbs, and 0.9g fat.

Is Kale (raw) good for weight loss?

Yes, Kale (raw) is a low-calorie food at just 49 calories per 100g. It can fit easily into a calorie deficit diet. With 3.6g of fiber, it also helps you feel full longer.

What is the Insulin Load Score of Kale (raw)?

Kale (raw) has an Insulin Load Score of 8, which is considered low. This means it causes minimal insulin release, making it a good choice for blood sugar management.

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