17 forms & preparations
Dietary labels are inferred automatically from Kale, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 79/100
How many beneficial nutrients Kale, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Kale, raw come from — the split across carbs, fat & protein.
41% from carbs
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Carbs 41%4.4 g per serving
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Fat 31%1.5 g per serving
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Protein 27%2.9 g per serving
What Kale, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 4.4 g | |
| Dietary Fiber | 4.1 g | |
| Total Sugars | 0.8 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.4 g | — |
| Fructose | 0.4 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.5 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.3 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 180.0 mg | — |
| Omega-6 Fatty Acids | 138.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 2.0 mg | — |
| Myristic Acid | 3.0 mg | — |
| Palmitic Acid | 76.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 49.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 138.0 mg | — |
| Arachidonic Acid | 2.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.9 g | |
| Histidine | 69.0 mg | — |
| Isoleucine | 197.0 mg | — |
| Leucine | 231.0 mg | — |
| Lysine | 197.0 mg | — |
| Methionine | 32.0 mg | — |
| Phenylalanine | 169.0 mg | — |
| Threonine | 147.0 mg | — |
| Tryptophan | 40.0 mg | — |
| Valine | 181.0 mg | — |
| Alanine | 166.0 mg | — |
| Arginine | 184.0 mg | — |
| Aspartic Acid | 295.0 mg | — |
| Cystine | 44.0 mg | — |
| Glutamic Acid | 374.0 mg | — |
| Glycine | 159.0 mg | — |
| Proline | 196.0 mg | — |
| Serine | 139.0 mg | — |
| Tyrosine | 117.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 769.0 mcg | |
| Vitamin C | 120.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.7 mg | |
| Vitamin K | 817.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 1.2 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 62.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 254.0 mg | |
| Iron | 1.7 mg | |
| Magnesium | 34.0 mg | |
| Phosphorus | 56.0 mg | |
| Potassium | 447.0 mg | |
| Sodium | 53.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.3 mg | |
| Manganese | 0.9 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.5 g | — |
About Kale, raw
Kale is the sturdy, curly-leaved member of the cabbage family that went from humble garden green to wellness icon — and, faddishness aside, it earned the attention. Raw it's robust and slightly bitter (a quick massage with oil tames it); cooked or baked into crisps, it mellows considerably.
Few vegetables are as nutrient-dense for so few calories. Kale is extraordinarily high in vitamin K, vitamin C and vitamin A (from carotenoids), with calcium, manganese, fiber and a wealth of antioxidants. As a cruciferous vegetable it also supplies the sulfur compounds linked with that family's health benefits.
Hardy enough to grow through winter and to stand up to bold flavors, kale is one of the most nutritious things you can put on a plate — best balanced with something to soften its assertive, earthy bite.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Kale, raw?
There are 35 calories in 100 g of Kale, raw, or about 6 calories in 1 cup 1" pieces, loosely packed (16 g).
How much protein is in Kale, raw?
Kale, raw contains 2.9 g of protein per 100 g.
How many carbs are in Kale, raw?
Kale, raw has 4.4 g of carbohydrates per 100 g.
How much fat is in Kale, raw?
Kale, raw provides 1.5 g of total fat per 100 g.
What is Kale, raw a good source of?
Kale, raw is an excellent source of Vitamin K (681% DV), Vitamin C (133% DV), Vitamin A (RAE) (85% DV), Manganese (40% DV), Copper (32% DV) and Riboflavin (B2) (27% DV) and a good source of Vitamin B6, Folate (B9), Dietary Fiber and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
