Kale · Brassica napus var. pabularia
Kale, scotch, raw
Nutrition facts per 100 g · edible portion
Vegetables8 forms & preparations
Dietary labels are inferred automatically from Kale, scotch, 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 61/100
How many beneficial nutrients Kale, scotch, 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, scotch, raw come from — the split across carbs, fat & protein.
67% from carbs
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Carbs 67%8.3 g per serving
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Fat 11%0.6 g per serving
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Protein 22%2.8 g per serving
What Kale, scotch, 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 | 8.3 g | |
| Dietary Fiber | 1.7 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.6 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.3 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 154.0 mg | — |
| Omega-6 Fatty Acids | 118.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 2.0 mg | — |
| Myristic Acid | 3.0 mg | — |
| Palmitic Acid | 65.0 mg | — |
| Stearic Acid | 3.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 42.0 mg | — |
| Linoleic Acid | 118.0 mg | — |
| Arachidonic Acid | 1.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.8 g | |
| Histidine | 59.0 mg | — |
| Isoleucine | 168.0 mg | — |
| Leucine | 196.0 mg | — |
| Lysine | 168.0 mg | — |
| Methionine | 27.0 mg | — |
| Phenylalanine | 143.0 mg | — |
| Threonine | 125.0 mg | — |
| Tryptophan | 34.0 mg | — |
| Valine | 153.0 mg | — |
| Alanine | 141.0 mg | — |
| Arginine | 156.0 mg | — |
| Aspartic Acid | 250.0 mg | — |
| Cystine | 37.0 mg | — |
| Glutamic Acid | 318.0 mg | — |
| Glycine | 135.0 mg | — |
| Proline | 166.0 mg | — |
| Serine | 118.0 mg | — |
| Tyrosine | 99.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 155.0 mcg | |
| Vitamin C | 130.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.3 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 28.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 205.0 mg | |
| Iron | 3.0 mg | |
| Magnesium | 88.0 mg | |
| Phosphorus | 62.0 mg | |
| Potassium | 450.0 mg | |
| Sodium | 70.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.6 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.3 g | — |
About Kale, scotch, raw
Kale (Brassica oleracea) is a hardy leafy green and one of the most nutrient-dense vegetables you can eat, a cruciferous cousin of cabbage and broccoli that comes in curly, flat Tuscan, and frilly red varieties. Its sturdy, deep-green leaves have a robust, earthy, slightly bitter flavor that sweetens after a frost or with cooking. Kale is famously rich in vitamins A, C, and K, along with fiber, calcium, and antioxidants, all for very few calories.
It is wonderfully versatile: massaged with dressing for a sturdy raw salad, baked into crisp kale chips, sauteed with garlic, blended into smoothies, or simmered into soups, stews, and pastas. Removing the tough central stem makes the leaves more tender. Choose crisp, deeply colored bunches with no yellowing or wilting, and store kale wrapped in the refrigerator, using it within a few days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Kale, scotch, raw?
There are 42 calories in 100 g of Kale, scotch, raw, or about 28 calories in 1 cup, chopped (67 g).
How much protein is in Kale, scotch, raw?
Kale, scotch, raw contains 2.8 g of protein per 100 g.
How many carbs are in Kale, scotch, raw?
Kale, scotch, raw has 8.3 g of carbohydrates per 100 g.
How much fat is in Kale, scotch, raw?
Kale, scotch, raw provides 0.6 g of total fat per 100 g.
What is Kale, scotch, raw a good source of?
Kale, scotch, raw is an excellent source of Vitamin C (144% DV), Manganese (28% DV), Copper (27% DV) and Magnesium (21% DV) and a good source of Vitamin A (RAE), Iron, Calcium, Vitamin B6 and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
