Kale is widely considered a superfood due to its exceptional nutrient density. Per 100g it provides over 500% of the daily reference intake for vitamin K, over 100% for vitamin C, and meaningful amounts of iron, calcium, and manganese — all for just 33 calories. It also contains antioxidants including quercetin and kaempferol. Few foods deliver this concentration of micronutrients per calorie.

How many calories are in kale?

Raw kale contains approximately 33 kcal per 100g, making it one of the lowest-calorie vegetables available. An 80g serving (one of your five-a-day) provides just 26 kcal. Even a generous 200g portion is only 66 kcal. The calories come primarily from protein (3.4g) and small amounts of fat (1.6g), with negligible carbohydrates.

Is kale high in iron?

Kale contains around 1.7mg of iron per 100g, which is respectable for a vegetable and actually higher than spinach when accounting for bioavailability. Kale's iron is non-haem (plant-based), which is less readily absorbed than haem iron from meat. However, kale's high vitamin C content significantly boosts iron absorption when eaten together, making it a smart pairing.

Glucose: Very LowNOVA 1

Nutritional Information for Kale

Kale is one of the most nutrient-dense foods available, delivering just 33 kcal per 100g while packing exceptional levels of vitamin K (over 500% of the daily reference intake), vitamin C, and iron. It has a negligible glycaemic index because its carbohydrate content is extremely low at around 1.4g per 100g, almost all of which is fibre. From a SpikeSaver perspective, kale is about as blood-sugar-safe as food gets. The only watch-out is prepared kale products with added butter, cheese, or dressings that transform the nutritional profile entirely.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	33 kcal / 138 kJ	26 kcal
Protein	3.4g	2.7g
Carbohydrates	1.4g	1.1g
of which sugars	1.3g	—
Fat	1.6g	1.3g
of which saturated	0.2g	—
Fibre	3.1g	—
Salt	0.11g	—

Serving size: 1 portion of raw kale (~80g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Kale contains only 1.3g of sugars and 1.4g of total carbohydrates per 100g. This is negligible from a blood sugar perspective — even a large portion of 200g would deliver under 3g of carbohydrates. The high fibre content (3.1g per 100g) further slows any minimal glucose absorption. Kale has no meaningful glycaemic index because the carbohydrate content is too low to measure meaningfully.

Processing level

NOVA 1 (unprocessed)

Fresh raw kale is NOVA 1 — a single-ingredient unprocessed leaf vegetable. Bagged and washed kale remains NOVA 1. However, prepared kale products like the Tesco Finest Kale, Peas & Tenderstem Broccoli with Wild Garlic Butter are NOVA 3 (processed) due to added butter and seasoning. Kale crisps and snack products often reach NOVA 4 with added oils, flavourings, and salt.

Kale at Tesco

Source: Tesco product page, October 2025

Tesco Curly Kale 180G

£0.86*NOVA 1 (unprocessed)

Tesco Organic Curly Kale 200G

£1.85*NOVA 1 (unprocessed)

Tesco Finest Cavolo Nero Kale 200G

£1.35*NOVA 1 (unprocessed)

Tesco Finest Kale, Peas & Tenderstem Broccoli with Wild Garlic Butter 175g

1 UPF marker

£3.00*NOVA 3 (processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Plain kale — curly, cavolo nero, or baby kale — is always NOVA 1. The danger zone is prepared kale side dishes with added butter, cheese, or dressings. The Tesco Finest Kale with Wild Garlic Butter jumps to 117 kcal/100g (over 3x plain kale) and adds saturated fat. Kale crisps from snack brands can be NOVA 4 with added oils and flavourings. Budget tip: Tesco Curly Kale 180G at £0.86 (£4.78/kg) is the best value and nutritionally identical to the organic version.

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