Kale (raw) nutrition facts
Brassica oleracea (Acephala Group)
100 grams of kale, raw contain 35 calories, 2.9 g of protein, 4.4 g of carbohydrates and 1.5 g of fat. It is an excellent source of vitamin K (325% DV), vitamin C (104% DV), manganese (40% DV) and vitamin A (27% DV).
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K325%
- Vitamin C104%
- Manganese40%
- Vitamin A27%
- Riboflavin (B2)27%
- Calcium20%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 241 µg | 27% |
| Vitamin C | 93.4 mg | 104% |
| Vitamin E | 0.66 mg | 4% |
| Vitamin K | 390 µg | 325% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.35 mg | 27% |
| Niacin (B3) | 1.18 mg | 7% |
| Pantothenic acid (B5) | 0.37 mg | 7% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate | 62 µg | 16% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 0.5 mg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 254 mg | 20% |
| Iron | 1.6 mg | 9% |
| Potassium | 348 mg | 7% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 55 mg | 4% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.05 mg | 6% |
| Manganese | 0.92 mg | 40% |
| Selenium | 0.9 µg | 2% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.1 g | - |
| Polyunsaturated fat | 0.67 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 89.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Kale (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 35 | 63.7 | -45% |
| Protein | 2.92 g | 2.82 g | +4% |
| Total carbohydrate | 4.42 g | 12.5 g | -65% |
| Total fat | 1.49 g | 1.01 g | +47% |
| Dietary fiber | 4.1 g | 3 g | +37% |
| Total sugars | 0.99 g | 3.34 g | -70% |
| Sodium | 53 mg | 157 mg | -66% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168421. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.