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Kale: calories and nutrition facts

CIQUAL 2025 · record 20346

35 kcal / selected portion

Nutrient	Value
Energy	35 kcal
Protein	2.9 g
Carbohydrate	0.3 g
Sugars	0.3 g
Fat	1.5 g
of which saturates	0.2 g
Fibre	4.1 g
Sodium	53 mg
Potassium	348 mg
Calcium	254 mg
Iron	1.6 mg
Magnesium	33 mg
Zinc	0.4 mg
Vitamin C	93 mg
Vitamin D	0.0 µg
Folate (B9)	62 µg
Vitamin B12	0.0 µg

Add kale to my diary

Values per 100 g. Sourced: CIQUAL 2025 · record 20346; figures taken from the table, not checked food by food. General information; it does not replace medical or dietary advice.

Source : ANSES, table Ciqual 2025 (mise à jour du 19/11/2025), record 20346, published by ANSES as « Chou kale, cru ». DOI : 10.57745/RDMHWY. Data made available under the Open Licence 2.0. ANSES does not endorse or review Radish. Method and sources.

Where these figures come from

The Ciqual table is published by ANSES and describes the French food supply: it pools laboratory analyses, manufacturer submissions and recipe calculations. Radish copies record 20346, published by ANSES as “Chou kale, cru”, as it stands; it does not recompute it.

For vegetables, water content drives everything else. Raw and boiled do not share a mass or a per-100 g figure, and the table publishes those two states as two separate records: reading one for the other changes the result without any figure being wrong.

Of the 17 lines above, 17 carry a number. A cell without a number is not a zero: the source does not publish the amount, or it falls below the measurement threshold.

Nutri-Score: how the letter is obtained

Kale is scored on the scale for general solid foods, one of the three used by the revised algorithm (Nutri-Score scientific committee, 2022–2023; adopted in France by the order of 14 March 2025), applied to the figures shown above.

Unfavourable points (0)

• energy (145 kJ) : 0/10
• sugars (0.3 g) : 0/15
• saturated fat (0.2 g) : 0/10
• sodium (53 mg) : 0/20

Favourable points (7)

• protein (2.9 g) : 1/7
• fibre (4.1 g) : 1/5
• fruit, vegetables and pulses (inferred from the Radish category) : 5/5

0 − 7 = -7 points, class A. No unfavourable component scores a single point here. The letter applies to this table record, not to a branded product.

Nutri-Score® is a registered collective trademark of Santé publique France. Radish is neither affiliated with nor endorsed by Santé publique France: this letter is recomputed by Radish from the table record. During the transition period provided for by the regulations, a package may still carry a letter from the previous algorithm, and therefore a different one.

Where this record sits among vegetables

Radish holds 1201 vegetables sourced from an institutional table; this record is the 487th energy value in ascending order out of 1201. Of the 1217 vegetables in the database, 1201 come from an institutional table and are the only ones counted in these medians. Per 100 g:

• Energy: 35 kcal here, median 42 kcal across 1201 sourced vegetables
• Protein: 2.9 g here, median 2.0 g across 1201 sourced vegetables
• Carbohydrate: 0.3 g here, median 5.7 g across 1195 sourced vegetables
• Fat: 1.5 g here, median 0.4 g across 1201 sourced vegetables
• Fibre: 4.1 g here, median 2.3 g across 1047 sourced vegetables
• Sugars: 0.3 g here, median 2.7 g across 1116 sourced vegetables
• Sodium: 53 mg here, median 15 mg across 1158 sourced vegetables

Careful with these medians: they pool raw and cooked vegetables in one set, and cooking alone moves a per-100 g figure. This position and these medians describe the Radish database, not the quality of a food: they say neither that it should be eaten nor that it should be avoided.

Recipes in the Radish library that use it

Kale appears in 4 of the 937 recipes bundled with the app: Sukuma wiki (Kenyan sautéed collard/kale), Roasted Sweet Potato Bowl with White Beans and Kale, Caldo verde (potato, kale and chouriço soup) and Sautéed kale with garlic.

Most frequent companions in those recipes: Olive oil · Garlic · Onion · Lemon · Pumpkin seeds · Cooked white beans.

Those recipe figures are estimated from their ingredients, are labelled as such in the app, and are not used on this page.

Values per 100 g. Sourced: CIQUAL 2025 · record 20346; figures taken from the table, not checked food by food. General information; it does not replace medical or dietary advice.

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