Calories in Kål, grønne, rå
Generic food Raw Grønsager
Kål, grønne, rå contains 31 kcal per 100 g. A typical serving of 1 kop (90 g) provides about 28 kcal.
Roughly 81 % of its calories come from carbohydrates, with 12 % from protein and 7 % from fat (estimated with general energy factors).
That is less energy than the typical item in kål on FoodFactly, where the median is 44 kcal per 100 g across 10 foods.
100 g provides 50 % of the Daily Value for Vitamin K, 45 % of the Daily Value for Vitamin C and 11 % of the Daily Value for Folat (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 31 kcal | |
| Total fat C | 0,23 g | 0,3 % |
| Saturated fat C | 0,034 g | 0,2 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 16 mg | 0,7 % |
| Total carbohydrates C | 6,4 g | 2 % |
| Dietary fiber C | 2,5 g | 9 % |
| Total sugars C | 3,2 g | |
| Protein C | 0,96 g | 2 % |
| Vitamin A C | 5 µg | 0,6 % |
| Vitamin C C | 40,3 mg | 45 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 0,15 mg | 1 % |
| Vitamin K C | 59,4 µg | 50 % |
| Thiamin (B1) C | 0,061 mg | 5 % |
| Riboflavin (B2) C | 0,04 mg | 3 % |
| Niacin (B3) C | 0,23 mg | 1 % |
| Vitamin B6 C | 0,14 mg | 8 % |
| Folat (B9) C | 43 µg | 11 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 10,7 mg | 2 % |
| Calcium C | 42 mg | 3 % |
| Jern C | 0,07 mg | 0,4 % |
| Magnesium C | 14 mg | 3 % |
| Phosphor C | 27 mg | 2 % |
| Kalium C | 207 mg | 4 % |
| Zink C | 0,21 mg | 2 % |
| Kobber C | 0 mg | 0 % |
| Selen C | 0,3 µg | 0,5 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12 %
- Carbohydrates 81 %
- Fat 7 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0,96 gin the lowest quarter of kål (median 1,1 g)
- Sugars3,2 gbelow the median for kål (median 3,2 g)
- Fat0,23 gin the lowest quarter of kål (median 2,6 g)
- Saturated fat0,034 gin the lowest quarter of kål (median 0,57 g)
- Sodium16 mgin the lowest quarter of kål (median 140 mg)
- Protein per 100 kcal3,1 gprotein density, useful for comparing foods with different calorie levels
- Water91,9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 0,017 g |
|---|---|
| Polyumættet fedt C | 0,017 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0 g |
| Linolsyre (omega- 6, 18: 2) C | 0,017 g |
| SFA 4: 0 C | 0 g |
| SFA 6: 0 C | 0 g |
| SFA 8: 0 C | 0 g |
| SFA 10: 0 C | 0 g |
| SFA 12: 0 C | 0 g |
| SFA 14: 0 C | 0 g |
| SFA 16: 0 C | 0,034 g |
| SFA 18: 0 C | 0 g |
| MUFA 18: 1 C | 0,017 g |
| PUFA 18: 3 C | 0 g |
| PUFA 20: 4 C | 0 g |
| MUFA 16: 1 C | 0 g |
| PUFA 18: 4 C | 0 g |
| MUFA 20: 1 C | 0 g |
| MUFA 22: 1 C | 0 g |
| PUFA 22: 5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroten C | 42 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 30 µg |
| Retinol C | 0 µg |
| Caroten, alfa C | 33 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Vand C | 91,9 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 0 µg |
| Folat, mad C | 43 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: FNDDS (Survey).
| Per 100 g | USDA Foundation |
|---|---|
| Calories | 27,9 kcal |
| Protein | 0,96 g |
| Carbohydrates | 6,4 g |
| Fat | 0,23 g |
| Fiber | n/a |
| Sugars | n/a |
| Sodium | 16,1 mg |
Other forms of Kål
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kål, almindelig, kogt, kogt, drænet, med salt Cooked | 23 | 1,3 g | 5,5 g | 0,06 g |
| Kål, rød, kogt, kogt, drænet, med salt Cooked | 29 | 1,5 g | 6,9 g | 0,09 g |
| Kål, savoy, kogt, kogt, drænet, med salt Cooked | 24 | 1,8 g | 5,4 g | 0,09 g |
| Kål, kinesisk (pakchoi), kogt, kogt, drænet, med salt Cooked | 12 | 1,6 g | 1,8 g | 0,16 g |
| Kål, napa, kogt Cooked | 12 | 1,1 g | 2,2 g | 0,17 g |
| Kål, almindelig (dansk, indenlandsk, og spidse typer), frisk høst, rå Raw | 24 | 1,2 g | 5,4 g | 0,18 g |
| Kål, almindelig (dansk, indenlandsk, og spidse typer), oplagret, rå Raw | 24 | 1,2 g | 5,4 g | 0,18 g |
| Kål, kinesisk (pe- tsai), kogt, kogt, drænet, med salt Cooked | 14 | 1,5 g | 2,4 g | 0,17 g |
| Kål, japansk stil, friske, picklede Raw | 30 | 1,6 g | 5,7 g | 0,1 g |
| Kål, sennep, saltet | 28 | 1,1 g | 5,6 g | 0,1 g |
| Kål, rå Raw | 25 | 1,3 g | 5,8 g | 0,1 g |
| Kål, kogt, kogt, drænet, uden salt Cooked | 23 | 1,3 g | 5,5 g | 0,06 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grønne bønner, rå Raw | 31 | 1,8 g | 7 g | 0,22 g |
| Auberginer, rå Raw | 25 | 0,98 g | 5,9 g | 0,18 g |
| Krydderier i form af knopper, rå Raw | 26 | 0,99 g | 6 g | 0,3 g |
| Grøn peberfrugt, rå Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Blomkål, rå Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Løg, rå Raw | 40 | 1,1 g | 9,3 g | 0,1 g |
| Gulerødder, rå Raw | 41 | 0,93 g | 9,6 g | 0,24 g |
| Asparges, rå Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw kål?
100 g of raw kål has 31 kcal. 1 kop (90 g): about 28 kcal. 1 blad (25 g): about 8 kcal. 1 hoved (900 g): about 279 kcal.
How much protein is in raw kål?
Raw kål contains 0,96 g of protein per 100 g (2 % of the 50 g Daily Value), or 0,86 g in 1 kop (90 g). About 12 % of its calories come from protein. Compared with other kål, that is in the lowest quarter (median 1,1 g).
How many carbs are in raw kål?
Raw kål has 6,4 g of total carbohydrates per 100 g, including 2,5 g of fiber and 3,2 g of sugars.
How much fat is in raw kål?
Raw kål contains 0,23 g of fat per 100 g, of which 0,034 g is saturated (0,2 % of the Daily Value).
What vitamins and minerals does raw kål contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (50 % DV), Vitamin C (45 % DV) and Folat (B9) (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw kål?
100 g contains 16 mg of sodium, 0,7 % of the 2,300 mg Daily Value.
Does kål have the same nutrition raw and cooked?
No. Per 100 g, kål, grønne, rå has 31 kcal, while kål, almindelig, kogt, kogt, drænet, med salt has 23 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. oktober 2024. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709773. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.