How many calories are in Kale (Raw)?

Kale (Raw) contains 35 calories per 100g serving (USDA data).

How much protein is in Kale (Raw)?

Kale (Raw) provides 2.9g of protein per 100g, which is 6% of the recommended daily value.

Is Kale (Raw) high in fat?

Kale (Raw) is low in fat with only 1.5g per 100g (2% DV).

What vitamins and minerals are in Kale (Raw)?

Kale (Raw) is a notable source of Vitamin K (325% DV), Vitamin C (104% DV), and Manganese (40% DV) per 100g.

Kale (Raw)

SR Legacy·Comprehensive Reference Data

Kale, raw

Vegetables and Vegetable Products

Kale (Raw) is a Vegetables and Vegetable Products food providing 35 kcal per 100g, making it very low in calories compared to similar foods. It is an excellent source of Vitamin K (325% DV) and Vitamin C (104% DV).

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

% 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

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 A, RAE	241	UG
Vitamin E (alpha-tocopherol)	0.66	MG
Vitamin K (phylloquinone)	390	UG

Calcium, Ca	254	MG
Iron, Fe	1.6	MG
Magnesium, Mg	32.7	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

Energy (Atwater General Factors)	43.0	KCAL
Energy (Atwater Specific Factors)	35.0	KCAL
Energy	148	kJ
Nitrogen	0.47	G
Ash	1.5	G
Sugars, Total	0.80	G
Sucrose	0	G
Glucose	0.40	G
Fructose	0.40	G
Lactose	0	G
Maltose	0	G
Galactose	0	G
Pantothenic acid	0.37	MG
Carotene, beta	2870	UG
Carotene, alpha	0	UG
Cryptoxanthin, beta	27.0	UG
Lycopene	0	UG
Lutein + zeaxanthin	6260	UG
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 K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	0	UG

More in Vegetables and Vegetable Products

Potatoes Drained Solids No Salt Added (Canned)

60 kcal1.4g protein

Mustard Greens Drained Without Salt (Cooked, Boiled)

26 kcal2.6g protein

Sweet Potato Leaves (Raw)

42 kcal2.5g protein

Peppers Hot Chili Green (Raw)

40 kcal2g protein

Cabbage Chinese (pe-tsai) Drained with Salt (Cooked, Boiled)

14 kcal1.5g protein

Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled)

34 kcal4g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Kale (Raw)

Lambsquarters (Raw)

Mustard Greens (Raw)

Collards (Raw)

Turnip Greens Unprepared (Frozen)

22 kcal2.47g protein

Collards Chopped Unprepared (Frozen)

33 kcal2.69g protein

Nutrient Highlights

Kale (Raw) is a excellent source of Vitamin C (104% DV) — see top foods ranked by Vitamin C
Kale (Raw) is a excellent source of Calcium (20% DV) — see top foods ranked by Calcium
Kale (Raw) is a good source of Fiber (15% DV) — see top foods ranked by Fiber

Explore by Nutrient

Top foods in Protein Top foods in Fiber Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Vitamin C Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

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

Protein 2.9G6%

Vitamin D 0mcg0%

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: 323505.

View on USDA FoodData Central →