Calories in Grünkohl, rohöl
Generic food Raw Gemüse
This record duplicates Grünkohl, rohöl from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Grünkohl, rohöl contains 35 kcal per 100 g. A typical serving of 1 Tasse, Stücke von ~1 (20,6 g) provides about 7 kcal.
Roughly 41 % of its calories come from carbohydrates, with 31 % from fat and 27 % from protein (estimated with general energy factors).
That is close to the median for Gemüse und Gemüseprodukte on FoodFactly (35 kcal per 100 g).
100 g provides 325 % of the Daily Value for Vitamin K, 104 % of the Daily Value for Vitamin C and 40 % of the Daily Value for Mangan.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 35 kcal | |
| Total fat M | 1,5 g | 2 % |
| Saturated fat | not reported | |
| Sodium M | 53 mg | 2 % |
| Total carbohydrates C | 4,4 g | 2 % |
| Dietary fiber M | 4,1 g | 15 % |
| Total sugars M | 0,8 g | |
| Protein C | 2,9 g | 6 % |
| Vitamin A C | 241 µg | 27 % |
| Vitamin C M | 93,4 mg | 104 % |
| Vitamin E M | 0,66 mg | 4 % |
| Vitamin K M | 390 µg | 325 % |
| Thiamin (B1) M | 0,11 mg | 9 % |
| Riboflavin (B2) M | 0,35 mg | 27 % |
| Niacin (B3) M | 1,2 mg | 7 % |
| Pantothensäure (B5) M | 0,37 mg | 7 % |
| Vitamin B6 M | 0,15 mg | 9 % |
| Folat (B9) M | 62 µg | 16 % |
| Calcium M | 254 mg | 20 % |
| Eisen M | 1,6 mg | 9 % |
| Magnesium M | 32,7 mg | 8 % |
| Phosphor M | 55 mg | 4 % |
| Kalium M | 348 mg | 7 % |
| Zink M | 0,39 mg | 4 % |
| Kupfer M | 0,053 mg | 6 % |
| Mangan M | 0,92 mg | 40 % |
% 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 27 %
- Carbohydrates 41 %
- Fat 31 %
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
- Protein2,9 gabove the median for Gemüse und Gemüseprodukte (median 2 g)
- Fiber4,1 gin the top quarter of Gemüse und Gemüseprodukte (median 2,2 g)
- Sugars0,8 gin the lowest quarter of Gemüse und Gemüseprodukte (median 2,3 g)
- Fat1,5 gin the top quarter of Gemüse und Gemüseprodukte (median 0,3 g)
- Sodium53 mgabove the median for Gemüse und Gemüseprodukte (median 36 mg)
- Protein per 100 kcal8,3 gprotein density, useful for comparing foods with different calorie levels
- Water89,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (6)
| Saccharose M | 0 g |
|---|---|
| Glucose M | 0,4 g |
| Fruktose M | 0,4 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Carotenoids (12)
| Beta-Carotin M | 2.870 µg |
|---|---|
| Lycopin M | 0 µg |
| Lutein + Zeaxanthin M | 6.260 µg |
| Carotin, alpha M | 0 µg |
| Cryptoxanthin, beta M | 27 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0,14 mg |
| Tocopherol, Delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (6)
| Wasser M | 89,6 g |
|---|---|
| Stickstoff M | 0,47 g |
| Asche M | 1,5 g |
| Energie C | 148 kJ |
| Vitamin K (Menachinon-4) M | 0 µg |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
Frequently asked questions
How many calories are in Raw Grünkohl?
100 g of Raw Grünkohl has 35 kcal. 1 Tasse, Stücke von ~1 (20,6 g): about 7 kcal.
How much protein is in Raw Grünkohl?
Raw Grünkohl contains 2,9 g of protein per 100 g (6 % of the 50 g Daily Value), or 0,6 g in 1 Tasse, Stücke von ~1 (20,6 g). About 27 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is above the median (median 2 g).
How many carbs are in Raw Grünkohl?
Raw Grünkohl has 4,4 g of total carbohydrates per 100 g, including 4,1 g of fiber and 0,8 g of sugars.
How much fat is in Raw Grünkohl?
Raw Grünkohl contains 1,5 g of fat per 100 g.
What vitamins and minerals does Raw Grünkohl contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (325 % DV), Vitamin C (104 % DV), Mangan (40 % DV), Vitamin A (27 % DV) and Riboflavin (B2) (27 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Grünkohl?
100 g contains 53 mg of sodium, 2 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated 1. April 2019. 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: Foundation Foods, record 323505. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.