Vegetables
Kale, raw: calories and nutrition
Kale has 35 kcal, 2.92 g protein, 1.49 g fat, 4.42 g carbs, 4.1 g fiber, 93.4 mg vitamin C, 254 mg calcium, 241 ug vitamin A, and 62 ug folate per 100 g.
Quick nutrition facts (Per 100 g / Per serving)
- 35 kcal Calories (100 g) · 7.2 kcal / serving
- 2.9 g Protein (100 g) · 0.6 g / serving
- 1.5 g Total Fat (100 g) · 0.3 g / serving
- 4.4 g Total Carbohydrate (100 g) · 0.9 g / serving
- Protein 2.9 g 27%
- Carbohydrates 4.4 g 42%
- Total fat 1.5 g 31%
| Macronutrient | Amount per 100 g | Share of macro calories |
|---|---|---|
| Protein | 2.9 g | 27% |
| Carbohydrates | 4.4 g | 42% |
| Total fat | 1.5 g | 31% |
Nutrient library
Full nutrient profile
| Nutrient | Per 100 g | 1 pieces of ~1" (20.6 g) | % Daily Value (100 g) |
|---|---|---|---|
| Energy | 35 kcal | 7.2 kcal | 2% |
| Total fat | 1.5 g | 0.3 g | 2% |
| Carbohydrates | 4.4 g | 0.9 g | 2% |
| Dietary fiber | 4.1 g | 0.8 g | 15% |
| Protein | 2.9 g | 0.6 g | 6% |
| Sodium | 53 mg | 10.9 mg | 2% |
| Calcium | 254 mg | 52.3 mg | 20% |
| Folate | 62 µg | 12.8 µg | 16% |
| Iron | 1.6 mg | 0.3 mg | 9% |
| Magnesium | 32.7 mg | 6.7 mg | 8% |
| Potassium | 348 mg | 71.7 mg | 7% |
| Vitamin A | 241 µg | 49.6 µg | 27% |
| Vitamin C | 93.4 mg | 19.2 mg | 104% |
| Zinc | 0.4 mg | 0.1 mg | 4% |
Serving size
Recipes with Kale, raw
What this means for your health
What is in it
Kale is a leafy green vegetable. In 100 g it contains 35 kcal of energy. Protein is 2.92 g. Total fat is 1.49 g. Carbohydrates are 4.42 g, of which 4.1 g are fiber. Sodium is 53 mg. It has 254 mg calcium, 1.6 mg iron, 32.7 mg magnesium, 348 mg potassium, 0.39 mg zinc, 93.4 mg vitamin C, 241 ug vitamin A, and 62 ug folate.
What it means for your health
The vitamin C amount is higher than the daily value for 100 g, which may help support the immune system. Calcium is about 20% of the daily value, useful for bone strength. The fiber can aid digestion. The small amount of fat is mostly unsaturated. The protein is modest but contributes to muscle repair. Potassium helps balance fluids.
Good to know
Kale is low in calories but rich in nutrients. A small piece (about 20 g) is a convenient snack. It can be added to salads, smoothies, or cooked dishes. This is general education, not medical advice.
Research behind it
No research papers linked to this food yet.
Source
USDA FoodData Central (Public Domain) (ID: 323505) · Retrieved 2026-10-26
Educational information only, not medical or dietary advice. Consult a qualified health professional for personal nutrition guidance.