Kale (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Kale, raw
Vegetables and Vegetable Products
Calories35KCAL
Protein2.9G
Fat1.5G
Carbs4.4G
Fiber4.1G
Calorie Distribution
43kcal
- Protein27%2.9 g
- Fat32%1.5 g
- Carbs41%4.4 g
Serving Size
g
% Daily Value
per 100g serving · FDA 2020 reference
≤5% low6–19% moderate≥20% good source
Nutrition Facts per 100g
| Water | 89.6 | G |
| Energy | 35.0 | KCAL |
| Protein | 2.9 | G |
| Total lipid (fat) | 1.5 | G |
| Carbohydrate, by difference | 4.4 | G |
| Fiber, total dietary | 4.1 | G |
| Total Sugars | 0.99 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 93.4 | MG |
| Thiamin | 0.11 | MG |
| Riboflavin | 0.35 | MG |
| Niacin | 1.2 | MG |
| Vitamin B-6 | 0.15 | MG |
| Folate, total | 62.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 241 | UG |
| Vitamin E (alpha-tocopherol) | 0.66 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 390 | UG |
| Calcium, Ca | 254 | MG |
| Iron, Fe | 1.6 | MG |
| Magnesium, Mg | 33.0 | MG |
| Phosphorus, P | 55.0 | MG |
| Potassium, K | 348 | MG |
| Sodium, Na | 53.0 | MG |
| Zinc, Zn | 0.39 | MG |
| Copper, Cu | 0.05 | MG |
| Manganese, Mn | 0.92 | MG |
| Selenium, Se | 0.90 | UG |
| Energy | 148 | kJ |
| Ash | 1.5 | G |
| Sucrose | 0.18 | G |
| Glucose | 0.40 | G |
| Fructose | 0.41 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Galactose | 0 | G |
| Pantothenic acid | 0.37 | MG |
| Folic acid | 0 | UG |
| Folate, food | 62.0 | UG |
| Folate, DFE | 62.0 | UG |
| Choline, total | 0.50 | MG |
| Betaine | 0.30 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 2873 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 27.0 | UG |
| Vitamin A, IU | 4812 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 6261 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 0 | MG |
| Tocopherol, gamma | 0.14 | MG |
| Tocopherol, delta | 0 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (Menaquinone-4) | 0 | UG |
| Fatty acids, total saturated | 0.18 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0.006 | G |
| SFA 14:0 | 0.006 | G |
| SFA 16:0 | 0.16 | G |
| SFA 18:0 | 0.006 | G |
| Fatty acids, total monounsaturated | 0.10 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.10 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.67 | G |
| PUFA 18:2 | 0.29 | G |
| PUFA 18:3 | 0.38 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0.003 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.04 | G |
| Threonine | 0.13 | G |
| Isoleucine | 0.17 | G |
| Leucine | 0.20 | G |
| Lysine | 0.17 | G |
| Methionine | 0.03 | G |
| Cystine | 0.04 | G |
| Phenylalanine | 0.15 | G |
| Tyrosine | 0.10 | G |
| Valine | 0.16 | G |
| Arginine | 0.16 | G |
| Histidine | 0.17 | G |
| Alanine | 0.15 | G |
| Aspartic acid | 0.26 | G |
| Glutamic acid | 0.33 | G |
| Glycine | 0.14 | G |
| Proline | 0.17 | G |
| Serine | 0.12 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
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Nutrition Facts
Serving Size 100g
Calories35
% Daily Value*
Total Fat 1.5G2%
Cholesterol 0MG0%
Sodium 53.0MG2%
Total Carbohydrate 4.4G2%
Dietary Fiber 4.1G15%
Total Sugars 0.99G
Protein 2.9G6%
Vitamin D 0UG0%
Calcium 254MG20%
Iron 1.6MG9%
Potassium 348MG7%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168421.
View on USDA FoodData Central →