Vegetables

Nutrition Facts Kale (Fresh, Raw)

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. Choose produce without rot or major bruising. Refrigerate perishable items at 40°F/4°C or below and rinse under running water just before preparation—without soap.

Calories35
Protein2.9g
Carbs4.4g
Fat1.5g
Protein Carbs Fat

Nutrition for 100 g

Calories 35 kcal
Protein 2.92 g
Total Fat 1.49 g
Carbohydrates 4.42 g
Fiber 4.1 g
Total Sugars 0.8 g
Sodium 53 mg

Nutrients

Full nutrient profile

Proximates
Water 89.6 g
Energy (Atwater General Factors) 43 kcal
Energy (Atwater Specific Factors) 35 kcal
Energy 35 kcal
Energy 148 kj
Nitrogen 0.47 g
Protein 2.92 g
Total lipid (fat) 1.49 g
Ash 1.54 g
Carbohydrates
Carbohydrate, by difference 4.42 g
Fiber, total dietary 4.1 g
Sugars, Total 0.8 g
Sucrose 0 g
Glucose 0.4 g
Fructose 0.4 g
Lactose 0 g
Maltose 0 g
Galactose 0 g
Sugars, Total 0.99 g
Lipids
Cholesterol 0 mg
Fatty acids, total trans 0 g
Fatty acids, total saturated 0.18 g
SFA 8:0 0 g
SFA 12:0 0.006 g
SFA 14:0 0.006 g
PUFA 22:6 n-3 (DHA) 0 g
MUFA 16:1 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 10:0 0 g
SFA 16:0 0.16 g
SFA 18:0 0.006 g
MUFA 18:1 0.1 g
PUFA 18:2 0.29 g
PUFA 18:3 0.38 g
PUFA 20:4 0.003 g
PUFA 18:4 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total monounsaturated 0.1 g
Fatty acids, total polyunsaturated 0.67 g
Amino acids
Glutamic acid 0.33 g
Glycine 0.14 g
Proline 0.17 g
Tryptophan 0.04 g
Threonine 0.13 g
Methionine 0.03 g
Phenylalanine 0.15 g
Tyrosine 0.1 g
Alanine 0.15 g
Aspartic acid 0.26 g
Serine 0.12 g
Isoleucine 0.18 g
Leucine 0.21 g
Lysine 0.18 g
Cystine 0.04 g
Valine 0.16 g
Arginine 0.16 g
Histidine 0.17 g
Minerals
Calcium, Ca 254 mg
Iron, Fe 1.6 mg
Magnesium, Mg 32.7 mg
Phosphorus, P 55 mg
Potassium, K 348 mg
Sodium, Na 53 mg
Zinc, Zn 0.39 mg
Copper, Cu 0.05 mg
Manganese, Mn 0.92 mg
Selenium, Se 0.9 ug
Vitamins and other components
Vitamin C, total ascorbic acid 93.4 mg
Thiamin 0.11 mg
Riboflavin 0.35 mg
Niacin 1.18 mg
Pantothenic acid 0.37 mg
Vitamin B-6 0.15 mg
Folate, total 62 ug
Vitamin A, RAE 241 ug
Carotene, beta 2870 ug
Carotene, alpha 0 ug
Cryptoxanthin, beta 27 ug
Lycopene 0 ug
Lutein + zeaxanthin 6260 ug
Vitamin E (alpha-tocopherol) 0.66 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.14 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin K (phylloquinone) 390 ug
Vitamin K (Dihydrophylloquinone) 0 ug
Vitamin K (Menaquinone-4) 0 ug
Folic acid 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Retinol 0 ug
Vitamin B-12 0 ug
Vitamin B-12, added 0 ug
Folate, food 62 ug
Vitamin A, IU 4812 iu
Vitamin E, added 0 mg
Choline, total 0.5 mg
Folate, DFE 62 ug
Betaine 0.3 mg
Vitamin D (D2 + D3) 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Interesting fact

Cutting and cooking change crucifer chemistry

Breaking plant cells brings glucosinolates together with myrosinase, allowing isothiocyanates such as sulforaphane to form. Prolonged high heat can inactivate the enzyme; lightly cooking or adding a little raw mustard after cooking can preserve or restore myrosinase activity.

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.