Kale, raw
Vegetables and Vegetable ProductsBrassica oleracea (Acephala Group)FDC ID 323505NDB #11233Published 2019-04-01
35 KCAL
Energy (per 100g)
2.92 G
Protein (per 100g)
1.49 G
Total lipid (fat) (per 100g)
4.42 G
Carbohydrate, by difference (per 100g)
How this was measured
This value is aggregated from 10 market samples acquired between Sep 26, 2015 and Oct 6, 2015, from AZ, CA, GA, NE, NJ, PA and 2 more.
Brands sampled: CUT N CLEAN KALE
Notably high in
Kale, raw ranks in the top 10% of USDA Foundation Foods for these nutrients.
- Vitamin K (phylloquinone)390 UG / 100g·foods high in Vitamin K (phylloquinone) →
- Lutein + zeaxanthin6,260 UG / 100g·foods high in Lutein + zeaxanthin →
- Calcium, Ca254 MG / 100g·foods high in Calcium, Ca →
- Vitamin C, total ascorbic acid93.4 MG / 100g·foods high in Vitamin C, total ascorbic acid →
Nutrients (35)
| Nutrient | Amount / 100g | Unit | Derivation |
|---|---|---|---|
| Water | 89.6 | G | — |
| Energy | 35 | KCAL | — |
| Energy | 148 | kJ | — |
| Nitrogen | 0.47 | G | — |
| Protein | 2.92 | G | — |
| Total lipid (fat) | 1.49 | G | — |
| Ash | 1.54 | G | — |
| Carbohydrate, by difference | 4.42 | G | — |
| Fiber, total dietary | 4.1 | G | — |
| Sugars, Total NLEA | 0.8 | G | — |
| Glucose | 0.4 | G | — |
| Fructose | 0.4 | G | — |
| 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 | 0.053 | MG | — |
| Manganese, Mn | 0.92 | MG | — |
| Vitamin C, total ascorbic acid | 93.4 | MG | — |
| Thiamin | 0.113 | MG | — |
| Riboflavin | 0.347 | MG | — |
| Niacin | 1.18 | MG | — |
| Pantothenic acid | 0.37 | MG | — |
| Vitamin B-6 | 0.147 | MG | — |
| Folate, total | 62 | UG | — |
| Vitamin A, RAE | 241 | UG | — |
| Carotene, beta | 2,870 | UG | — |
| Cryptoxanthin, beta | 27 | UG | — |
| Lutein + zeaxanthin | 6,260 | UG | — |
| Vitamin E (alpha-tocopherol) | 0.66 | MG | — |
| Tocopherol, gamma | 0.14 | MG | — |
| Vitamin K (phylloquinone) | 390 | UG | — |
Measures / Portions
| Amount | Unit | Description | Gram weight |
|---|---|---|---|
| 1 | cup | pieces of ~1" | 20.6 g |
| 1 | — | — | 85 g |
Samples analyzed (5)
- KALE, FRESH, UNPREPARED
- KALE, FRESH, UNPREPARED
- KALE, FRESH, UNPREPARED
- KALE, FRESH, UNPREPARED
- KALE, FRESH, UNPREPARED
Last verified against USDA FoodData Central — Foundation Foods.
USDA release 2026-04-30. All values are per 100 g unless stated otherwise.