Kale, raw
Kale, raw has 35 calories per 100 g, with 2.9 g protein, 4.4 g carbohydrates and 1.5 g fat. A typical portion (1 cup pieces of ~1", 20.6 g) has 7 calories.
35kcal · per 100 g146 kJ
- Protein2.9 g
- Carbs4.4 g
- Fat1.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 4.4 g | 2% |
| Dietary fiber | 4.1 g | 15% |
| Total sugars | 0.8 g | |
| Protein | 2.9 g | 6% |
| Vitamin D | 0 µg | 0% |
| Calcium | 254 mg | 20% |
| Iron | 1.6 mg | 9% |
| Potassium | 348 mg | 7% |
| Magnesium | 33 mg | 8% |
| Vitamin A (RAE) | 241 µg | 27% |
| Vitamin C | 93 mg | 104% |
| Folate (DFE) | 62 µg | 16% |
| Vitamin B12 | 0 µg | 0% |
| Water | 89.6 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in vitamin C and vitamin A — 20% or more of the Daily Value per 100 g.
- A good source of calcium, folate and fiber (10–19% DV per 100 g).
- Low in saturated fat, cholesterol and sodium (5% DV or less per 100 g).
- 8.3 g protein per 100 kcal.
- 0.3 g net carbs per 100 g (total carbohydrate minus 4.1 g fiber).
- Sugars are 18% of its carbohydrate.
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.