Kale, raw
Nutrition facts per 100 g and per 1.0 cup pieces of ~1" · Vegetables and Vegetable Products
100 g of Kale, raw provides 35 kcal, 2.92 g protein, 1.49 g fat and 4.42 g carbohydrate (4.1 g fiber). Per 100 g it is high in Vitamin K (325% DV), Vitamin C (104% DV), Vitamin A (RAE) (27% DV), Riboflavin (B2) (27% DV).
Protein 27%Fat 31%Carbohydrate 41%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Vitamin K: 390 µg per 100 g — 325% of the Daily Value. Other top sources →
- Vitamin C: 93.4 mg per 100 g — 104% of the Daily Value. Other top sources →
- Vitamin A (RAE): 241 µg per 100 g — 27% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.35 mg per 100 g — 27% of the Daily Value. Other top sources →
- Calcium: 254 mg per 100 g — 20% of the Daily Value. Other top sources →
- Folate: 62 µg per 100 g — 16% of the Daily Value. Other top sources →
- Dietary fiber: 4.1 g per 100 g — 15% of the Daily Value. Other top sources →
Before you use this number
- If you take anticoagulants, steady matters more than low. People taking warfarin and similar anticoagulants need a consistent vitamin K intake rather than a low one: sudden changes in either direction can increase or decrease the effect of the medicine. Evidence: vitk-04
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
Energy and macronutrients
| Nutrient | per 100 g | per 1.0 cup pieces of ~1" (20.6 g) | % DV per 1.0 cup pieces of ~1" |
|---|---|---|---|
| Energy | 35 kcal | 7 kcal | |
| Protein | 2.92 g | 0.6 g | 1% |
| Total fat | 1.49 g | 0.31 g | 0% |
| Saturated fat | — g | — | |
| Monounsaturated fat | — g | — | |
| Polyunsaturated fat | — g | — | |
| Cholesterol | — mg | — | |
| Carbohydrate | 4.42 g | 0.91 g | 0% |
| Dietary fiber | 4.1 g | 0.84 g | 3% |
| Sugars (total) | 0.8 g | 0.16 g | |
| Water | 89.6 g | 18.5 g |
Vitamins
| Nutrient | per 100 g | per 1.0 cup pieces of ~1" (20.6 g) | % DV per 1.0 cup pieces of ~1" |
|---|---|---|---|
| Vitamin A (RAE) | 241 µg | 49.6 µg | 6% |
| Vitamin C | 93.4 mg | 19.2 mg | 21% |
| Vitamin D | — µg | — | |
| Vitamin E | 0.66 mg | 0.14 mg | 1% |
| Vitamin K | 390 µg | 80.3 µg | 67% |
| Thiamin (B1) | 0.11 mg | 0.02 mg | 2% |
| Riboflavin (B2) | 0.35 mg | 0.07 mg | 5% |
| Niacin (B3) | 1.18 mg | 0.24 mg | 2% |
| Vitamin B6 | 0.15 mg | 0.03 mg | 2% |
| Folate | 62 µg | 12.8 µg | 3% |
| Vitamin B12 | — µg | — | |
| Choline | — mg | — |
Minerals
| Nutrient | per 100 g | per 1.0 cup pieces of ~1" (20.6 g) | % DV per 1.0 cup pieces of ~1" |
|---|---|---|---|
| Calcium | 254 mg | 52.3 mg | 4% |
| Iron | 1.6 mg | 0.33 mg | 2% |
| Magnesium | 32.7 mg | 6.74 mg | 2% |
| Phosphorus | 55 mg | 11.3 mg | 1% |
| Potassium | 348 mg | 71.7 mg | 2% |
| Sodium | 53 mg | 10.9 mg | 0% |
| Zinc | 0.39 mg | 0.08 mg | 1% |
| Copper | 0.05 mg | 0.01 mg | 1% |
| Selenium | — µg | — |
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Source and how to read this
Data: USDA FoodData Central, Foundation Foods, release 2025-12-18, FDC ID 323505 — laboratory-analysed sample. Described in USDA as Kale, raw; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1.0 cup pieces of ~1"" = 20.6 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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