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Vegetables

Kale (Fresh, Raw) Nutrition Facts

Kale (Fresh, Raw) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides dietary fiber, potassium, calcium, and magnesium.

Calories35

Protein2.9 g

Carbs4.4 g

Fat1.5 g

ProteinCarbsFat

Nutrition for 100 g

Calories35 kcal

Protein2.9 g

Total Fat1.5 g

Carbohydrates4.4 g

Fiber4.1 g

Sodium53 mg

Total Sugars0.8 g

Source: USDA FoodData Central, record 323505

Nutrients

Full nutrient profile

Proximates

Water89.6 g

Nitrogen0.47 g

Protein2.92 g

Total lipid (fat)1.49 g

Ash1.54 g

Carbohydrates

Carbohydrate, by difference4.42 g

Fiber, total dietary4.1 g

Sugars, Total0.8 g

Sucrose0 g

Glucose0.4 g

Fructose0.4 g

Lactose0 g

Maltose0 g

Galactose0 g

Sugars, Total0.99 g

Minerals

Calcium, Ca254 mg

Iron, Fe1.6 mg

Magnesium, Mg32.7 mg

Phosphorus, P55 mg

Potassium, K348 mg

Sodium, Na53 mg

Zinc, Zn0.39 mg

Copper, Cu0.053 mg

Manganese, Mn0.92 mg

Selenium, Se0.9 ug

Vitamins and other components

Vitamin C, total ascorbic acid93.4 mg

Thiamin0.113 mg

Riboflavin0.347 mg

Niacin1.18 mg

Pantothenic acid0.37 mg

Vitamin B-60.147 mg

Folate, total62 ug

Vitamin A, RAE241 ug

Carotene, beta2870 ug

Carotene, alpha0 ug

Cryptoxanthin, beta27 ug

Lycopene0 ug

Lutein + zeaxanthin6260 ug

Vitamin E (alpha-tocopherol)0.66 mg

Tocopherol, beta0 mg

Tocopherol, gamma0.14 mg

Tocopherol, delta0 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Vitamin K (phylloquinone)390 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Retinol0 ug

Vitamin B-120 ug

Vitamin B-12, added0 ug

Folate, food62 ug

Vitamin A, IU4812 iu

Vitamin E, added0 mg

Choline, total0.5 mg

Folate, DFE62 ug

Betaine0.3 mg

Vitamin D (D2 + D3)0 ug

Lipids

Cholesterol0 mg

Fatty acids, total trans0 g

Fatty acids, total saturated0.178 g

SFA 8:00 g

SFA 12:00.006 g

SFA 14:00.006 g

PUFA 22:6 n-3 (DHA)0 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

SFA 16:00.158 g

SFA 18:00.006 g

MUFA 18:10.104 g

PUFA 18:20.291 g

PUFA 18:30.378 g

PUFA 20:40.003 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

Fatty acids, total monounsaturated0.104 g

Fatty acids, total polyunsaturated0.673 g

Amino acids

Glutamic acid0.331 g

Glycine0.141 g

Proline0.174 g

Tryptophan0.035 g

Threonine0.131 g

Methionine0.029 g

Phenylalanine0.15 g

Tyrosine0.103 g

Alanine0.147 g

Aspartic acid0.262 g

Serine0.123 g

Isoleucine0.175 g

Leucine0.205 g

Lysine0.175 g

Cystine0.038 g

Valine0.159 g

Arginine0.163 g

Histidine0.172 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

Calcium Nothing Is Blocking

Kale carries no oxalic acid to tie up its calcium, so the body takes up a high share of what the leaf contains — NIH groups kale with the plants whose calcium is most readily absorbed.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Kale (Fresh, Raw)

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 1.6gC 5.4gF 0.3g

Put the numbers to work

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