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[N]extrient

Kale (Raw)

SR Legacy·Comprehensive Reference Data

Kale, raw

Vegetables and Vegetable Products

A 100g serving covers 325% of the daily recommended Vitamin K, making Kale (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.9g), fat (1.5g), and carbohydrates (4.4g) per 100g. With 35 calories per 100g, Kale (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 53mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 4.1g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Kale (Raw) delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value.

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

Water89.6G
Energy35.0KCAL
Protein2.9G
Total lipid (fat)1.5G
Carbohydrate, by difference4.4G
Fiber, total dietary4.1G
Vitamin C, total ascorbic acid93.4MG
Thiamin0.11MG
Riboflavin0.35MG
Niacin1.2MG
Vitamin B-60.15MG
Folate, total62.0UG
Vitamin A, RAE241UG
Vitamin E (alpha-tocopherol)0.66MG
Vitamin K (phylloquinone)390UG
Calcium, Ca254MG
Iron, Fe1.6MG
Magnesium, Mg32.7MG
Phosphorus, P55.0MG
Potassium, K348MG
Sodium, Na53.0MG
Zinc, Zn0.39MG
Copper, Cu0.05MG
Manganese, Mn0.92MG
Energy (Atwater General Factors)43.0KCAL
Energy (Atwater Specific Factors)35.0KCAL
Energy148kJ
Nitrogen0.47G
Ash1.5G
Sugars, Total0.80G
Sucrose0G
Glucose0.40G
Fructose0.40G
Lactose0G
Maltose0G
Galactose0G
Pantothenic acid0.37MG
Carotene, beta2870UG
Carotene, alpha0UG
Cryptoxanthin, beta27.0UG
Lycopene0UG
Lutein + zeaxanthin6260UG
Tocopherol, beta0MG
Tocopherol, gamma0.14MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG

Common Serving Sizes

ServingCalProteinFatCarbs
pieces of ~1" (20.6g)70.6g0.3g0.9g

Scaled from Kale (Raw)'s per-100g values using USDA portion data.

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)

35 kcal2.92g protein

Lambsquarters (Raw)

43 kcal4.2g protein

Mustard Greens (Raw)

27 kcal2.86g protein

Collards (Raw)

32 kcal3.02g protein

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

Dietary Considerations

  • Kale (Raw) is naturally low in sodium at 53mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Kale (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 1% (#83 of 8,262)
  • Calcium: top 6% (#496 of 8,262)
  • Fiber: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop 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 →