Kale

Cruciferous

The Verdict

Kale provides 49 kcal per 100g as a low calorie, moderate-fibre food. Its macronutrient profile shows 4.3g protein, 0.9g fat, and 9.0g carbohydrates.

The Lab Report

Per 100g, Kale delivers 4.3g protein, 0.9g fat (0.1g saturated), and 9.0g carbohydrates with 3.6g dietary fibre. Of the carbohydrates, 2.3g are sugars. Notable micronutrients include Vitamin C (120mg), Calcium (150mg), Potassium (491mg), Vitamin A (500µg).

The Safety Protocol

No significant safety concerns for the general population at normal consumption levels.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux GREEN

Acid Reflux Protocol

Kale is a low-acid, nutrient-dense leafy green that does not affect LES function or gastric acid production. Its alkaline properties make it a safe choice for reflux.

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Low Sugar GREEN

Low Sugar Protocol

Kale contains 0.8g sugar per 100g — one of the lowest-sugar leafy greens. An excellent nutrient-dense choice for low-sugar diets.

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Lose Weight GREEN

Lose Weight Protocol

Kale provides only 49 kcal/100g with excellent nutrient density. High in fibre (3.6g) and protein (4.3g) relative to its calories.

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Balance GREEN

Balance Protocol

Kale is exceptionally nutrient-dense, providing vitamins A, C, and K, calcium, and antioxidants. One of the most nutritious leafy greens.

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Quick Reference

Deception Level LOW

Satiety ROI HIGH

Binge Risk 0/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories	49.0 kcal
Protein	4.3 g
Fat	0.9 g
Saturated Fat	0.1 g
Carbohydrates	9.0 g
Fibre	3.6 g
Sugar	2.3 g
Sodium	0.0 mg
Potassium	491.0 mg
Calcium	150.0 mg
Iron	0.0 mg
Vitamin C	120.0 mg
Vitamin D	0.0 µg

Forensic Analysis

Calorie Density LOW

Low calorie density (49 kcal/100g) allows generous portions without significant caloric impact.

Satiety ROI MEDIUM

Moderate fullness signals from 4.3g protein and 3.6g fibre.

Tracking Difficulty LOW

Easy to track accurately. Consistent form with predictable caloric content per unit.

Frequently Asked Questions

How many calories and carbs are in Kale?

Kale contains 49 kcal and 9.0g of carbohydrates per 100g.

DietVox Insight: DietVox rates Kale with a 'LOW' Deception Level, meaning visual estimation is reasonably reliable for this food.

Is Kale good for weight loss?

Yes, at 49 kcal/100g, Kale is a low-calorie option that supports weight loss when part of a balanced diet.

DietVox Insight: DietVox rates the Satiety ROI as HIGH, meaning it provides strong fullness for few calories.

Citations & Sources

Nutritional composition data for Kale, per 100g serving. USDA FoodData Central

Quick Reference

Deception Level LOW Kale has low deception potential. What you see is broadly what you get in terms of caloric impact.

Satiety ROI HIGH High protein (4.3g) and/or fibre (3.6g) content provides strong fullness signals relative to caloric cost.

Binge Risk 0/10 Minimal binge risk. Kale has natural portion control through its physical form or low palatability density.

Nutritional Profile

Per 100g · USDA FoodData Central

Calories	49.0 kcal
Protein	4.3 g
Fat	0.9 g
Saturated Fat	0.1 g
Carbohydrates	9.0 g
Fibre	3.6 g
Sugar	2.3 g
Sodium	0.0 mg
Potassium	491.0 mg
Calcium	150.0 mg
Iron	0.0 mg
Vitamin C	120.0 mg
Vitamin D	0.0 µg

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