Vegetables

Kale, raw

Per 100 g

Calories: 35 kcal
Protein: 2.9 g
Fiber: 4.1 g
Fat: 1.5 g

High fat 31% of its calories come from fat. Our scale

All nutrients

Per 100 g of kale, raw. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	4.4 g	2%
Protein	2.9 g	6%
Fat	1.5 g	2%
Water	90 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	4.1 g	15%
Sugars	0.99 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.17 g
Isoleucine	0.18 g
Leucine	0.21 g
Lysine	0.18 g
Methionine	0.03 g
Phenylalanine	0.15 g
Threonine	0.13 g
Tryptophan	0.04 g
Valine	0.16 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.18 g	1%
Monounsaturated fat	0.1 g
Polyunsaturated fat	0.67 g
Omega 3	0.38 g
Omega 6	0.29 g
Trans fat	0 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	241 µg	27%
Vitamin C	93 mg	104%
Vitamin D	0 µg	0%
Vitamin E	0.66 mg	4%
Vitamin K1	390 µg	325%
Thiamin (B1)	0.11 mg	9%
Riboflavin (B2)	0.35 mg	27%
Niacin (B3)	1.2 mg	7%
Pantothenic acid (B5)	0.37 mg	7%
Vitamin B6	0.15 mg	9%
Folate (DFE)	62 µg	16%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	254 mg	20%
Iron	1.6 mg	9%
Magnesium	33 mg	8%
Phosphorus	55 mg	4%
Potassium	348 mg	7%
Sodium	53 mg	2%
Zinc	0.39 mg	4%
Copper	0.05 mg	6%
Manganese	0.92 mg	40%
Selenium	0.9 µg	2%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	21 g	7.4 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.