Kale, raw
Category: Vegetables and Vegetable Products
100g of Kale, raw contains 43 kcal calories, 2.92g protein, and 93.4mg vitamin c per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 43 kcal | 2% |
| Protein | 2.92 g | 6% |
| Carbohydrates | 4.42 g | 2% |
| Total fat | 1.49 g | 2% |
| Fiber | 4.1 g | 15% |
| Sugars | 0.8 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 53 mg | 2% |
| Potassium | 348 mg | 7% |
| Calcium | 254 mg | 20% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 55 mg | 4% |
| Iron | 1.6 mg | 9% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.05 mg | 6% |
| Selenium | 0.9 µg | 2% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 0.18 g | 1% |
| Monounsaturated fat | 0.1 g | — |
| Polyunsaturated fat | 0.67 g | — |
| Cholesterol | 0 mg | 0% |
| EPA (Omega-3) | 0 g | — |
| DHA (Omega-3) | 0 g | — |
| DPA (Omega-3) | 0 g | — |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 241 µg | 27% |
| Retinol | 0 µg | — |
| Vitamin C | 93.4 mg | 104% |
| Vitamin D | 0 µg | 0% |
| 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% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate (B9) | 62 µg | 16% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 0.5 mg | 0% |
Antioxidants & carotenoids▾
| % DV | ||
|---|---|---|
| Beta-carotene | 2,870 µg | — |
| Alpha-carotene | 0 µg | — |
| Beta-cryptoxanthin | 27 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 6,260 µg | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 89.6 g | — |
| Caffeine | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Household serving sizes
g- 61116 1 leaf
- 10 g
- 64074 1 baby leaf
- 1 g
- 10205 1 cup
- 25 g
- 64548 Guideline amount in salad
- 50 g
- 90000 Quantity not specified
- 13 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2022-10-28
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