🥗 FoodData Explorer

Kale, raw

Ingredient code 11233

Values come from the USDA FNDDS survey nutrient database, which derives ingredient-level nutrient content from USDA's Standard Reference and Foundation Foods analyses. They are per 100 g of the ingredient as described, not per serving.

Nutrient values (42)

23 more nutrients — out of 65 measured per 100g — were recorded at zero and aren't shown below.

NutrientValue / 100gUnitSource
Water89.6GFoundation
Energy43KCALFoundation
Protein2.92GFoundation
Total lipid (fat)1.49GFoundation
Carbohydrate, by difference4.42GFoundation
Fiber, total dietary4.1GFoundation
Sugars, Total0.8GFoundation
Calcium, Ca254MGFoundation
Iron, Fe1.6MGFoundation
Magnesium, Mg33MGFoundation
Phosphorus, P55MGFoundation
Potassium, K348MGFoundation
Sodium, Na53MGFoundation
Zinc, Zn0.39MGFoundation
Copper, Cu0.053MGFoundation
Selenium, Se0.9UGSR Legacy
Vitamin C, total ascorbic acid93.4MGFoundation
Thiamin0.113MGFoundation
Riboflavin0.347MGFoundation
Niacin1.18MGFoundation
Vitamin B-60.147MGFoundation
Folate, total62UGFoundation
Folate, food62UGInformed by FDC Foundation and SR Legacy
Folate, DFE62UGInformed by FDC Foundation and SR Legacy
Choline, total0.5MGSR Legacy
Vitamin A, RAE241UGFoundation
Carotene, beta2,870UGFoundation
Cryptoxanthin, beta27UGFoundation
Lutein + zeaxanthin6,260UGFoundation
Vitamin E (alpha-tocopherol)0.66MGFoundation
Vitamin K (phylloquinone)390UGFoundation
Fatty acids, total saturated0.178GSR Legacy
SFA 12:00.006GSR Legacy
SFA 14:00.006GSR Legacy
SFA 16:00.158GSR Legacy
SFA 18:00.006GSR Legacy
Fatty acids, total monounsaturated0.104GSR Legacy
MUFA 18:10.104GSR Legacy
Fatty acids, total polyunsaturated0.673GSR Legacy
PUFA 18:20.291GSR Legacy
PUFA 18:30.378GSR Legacy
PUFA 20:40.003GSR Legacy

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.