Vegetables
Kale, raw
Calories and nutrition facts per 100 g.
35 kcal per 100 g
- Protein
- 2.9 g
- Carbohydrates
- 4.4 g
- Fat
- 1.5 g
- Fiber
- 4.1 g
Serving calculator
Nutrition
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 2.9 g |
| Energy | 148 kJ |
| Fiber, total dietary | 4.1 g |
| Total lipid (fat) | 1.5 g |
| Carbohydrate, by difference | 4.4 g |
| Energy | 35 kcal |
| Sugars, Total | 0.8 g |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 241 µg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (phylloquinone) | 390 µg |
| Vitamin C, total ascorbic acid | 93.4 mg |
| Vitamin E (alpha-tocopherol) | 0.7 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin K (Menaquinone-4) | 0 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 32.7 mg |
| Phosphorus, P | 55 mg |
| Sodium, Na | 53 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.9 mg |
| Calcium, Ca | 254 mg |
| Potassium, K | 348 mg |
| Zinc, Zn | 0.4 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lycopene | 0 µg |
| Cryptoxanthin, beta | 27 µg |
| Carotene, beta | 2870 µg |
| Carotene, alpha | 0 µg |
| Ash | 1.5 g |
| Fructose | 0.4 g |
| Lactose | 0 g |
| Tocopherol, delta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Tocotrienol, delta | 0 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 62 µg |
| Galactose | 0 g |
| Sucrose | 0 g |
| Glucose | 0.4 g |
| Maltose | 0 g |
| Water | 89.6 g |
| Lutein + zeaxanthin | 6260 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.1 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.4 mg |
| Nitrogen | 0.5 g |
Common serving sizes
- 21 g (pieces of ~1")
- 85 g
Compare Kale, raw
Data source: USDA FoodData Central, Foundation Foods (FDC ID 323505).