Calories in Grünkohl, rohöl
Generic food Raw Gemüse
Grünkohl, rohöl contains 35 kcal per 100 g. A typical serving of 1 Tasse (21 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.
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 USDA FoodData Central: SR Legacy, 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 C | 0,18 g | 0,9 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 53 mg | 2 % |
| Total carbohydrates C | 4,4 g | 2 % |
| Dietary fiber M | 4,1 g | 15 % |
| Total sugars M | 0,99 g | |
| Protein M | 2,9 g | 6 % |
| Vitamin A ? | 241 µg | 27 % |
| Vitamin C M | 93,4 mg | 104 % |
| Vitamin D Z | 0 µg | 0 % |
| 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) C | 62 µg | 16 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin I | 0,5 mg | 0,1 % |
| Calcium M | 254 mg | 20 % |
| Eisen M | 1,6 mg | 9 % |
| Magnesium M | 33 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 % |
| Selen C | 0,9 µg | 2 % |
% 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)
- Sugars0,99 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)
- Saturated fat0,18 gin the top quarter of Gemüse und Gemüseprodukte (median 0,052 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
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0,1 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,67 g |
Sugars and starch (6)
| Saccharose M | 0,18 g |
|---|---|
| Glucose M | 0,4 g |
| Fruktose M | 0,41 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0,035 g |
|---|---|
| Threonin M | 0,13 g |
| Isoleucin M | 0,18 g |
| Leucin M | 0,21 g |
| Lysin M | 0,18 g |
| Methionin M | 0,029 g |
| Cystin M | 0,038 g |
| Phenylalanin M | 0,15 g |
| Tyrosin M | 0,1 g |
| Valin M | 0,16 g |
| Arginin M | 0,16 g |
| Histidin M | 0,17 g |
| Alanin M | 0,15 g |
| Asparaginsäure M | 0,26 g |
| Glutaminsäure M | 0,33 g |
| Glycin M | 0,14 g |
| Prolin M | 0,17 g |
| Serin M | 0,12 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) I | 0 g |
| Linolsäure (Omega-6, 18:2) I | 0,29 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0,006 g |
| SFA 14:0 I | 0,006 g |
| SFA 16:0 I | 0,16 g |
| SFA 18:0 I | 0,006 g |
| MUFA 18:1 I | 0,1 g |
| PUFA 18:3 I | 0,38 g |
| PUFA 20:4 I | 0,003 g |
| MUFA 16:1 I | 0 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (14)
| Beta-Carotin M | 2.873 µg |
|---|---|
| Lycopin M | 0 µg |
| Lutein + Zeaxanthin M | 6.261 µg |
| Retinol Z | 0 µg |
| Carotin, alpha M | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| 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 (14)
| Wasser M | 89,6 g |
|---|---|
| Alkohol Z | 0 g |
| Koffein Z | 0 mg |
| Asche M | 1,5 g |
| Theobromin Z | 0 mg |
| Energie C | 148 kJ |
| Vitamin A, IE ? | 4.812 IU |
| Vitamin K (Menachinon-4) M | 0 µg |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel M | 62 µg |
| Betain I | 0,3 mg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 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: SR Legacy.
| Per 100 g | USDA FNDDS | USDA Foundation |
|---|---|---|
| Calories | 43 kcal | 35 kcal |
| Protein | 2,9 g | 2,9 g |
| Carbohydrates | 4,4 g | 4,4 g |
| Fat | 1,5 g | 1,5 g |
| Fiber | 4,1 g | 4,1 g |
| Sugars | 0,8 g | 0,8 g |
| Sodium | 53 mg | 53 mg |
Other forms of Grünkohl
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grünkohl, gekocht, gekocht, entwässert, ohne Salz Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Grünkohl, gefroren, nicht zubereitet Frozen | 28 | 2,7 g | 4,9 g | 0,46 g |
| Grünkohl, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Grünkohl, gekocht, gekocht, entwässert, mit Salz Cooked | 44 | 2,9 g | 5,3 g | 1,2 g |
| Grünkohl, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Grünkohl, frisch, gekocht, kein Zusatz von Fett Cooked | 46 | 3,1 g | 4,7 g | 1,6 g |
| Grünkohl, gefroren, gekocht, kein Zusatz von Fett Cooked | 44 | 2,9 g | 5,3 g | 1,2 g |
| Grünkohl, NS in Form von, gekocht Cooked | 69 | 3,1 g | 4,6 g | 4,3 g |
| Grünkohl, frisch, gekocht, fettzusatz Cooked | 69 | 3,1 g | 4,6 g | 4,3 g |
| Grünkohl, gefroren, gekocht, fettzusatz Cooked | 66 | 2,9 g | 5,1 g | 3,7 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 |
|---|---|---|---|---|
| Collards, rohöl Raw | 32 | 3 g | 5,4 g | 0,61 g |
| Broccolin, rohöl Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Petersilie, frisch Raw | 36 | 3 g | 6,3 g | 0,79 g |
| Chicorée-Grün, rohöl Raw | 23 | 1,7 g | 4,7 g | 0,3 g |
| Rübengrün, rohöl Raw | 22 | 2,2 g | 4,3 g | 0,13 g |
| Senfgrün, rohöl Raw | 27 | 2,9 g | 4,7 g | 0,42 g |
| Spinat, rohöl Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Pilze, Chanterelle, rohöl Raw | 32 | 1,5 g | 6,9 g | 0,53 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Spinat, rohöl vs Grünkohl, rohölGrünkohl, rohöl vs Broccolin, rohöl
Frequently asked questions
How many calories are in Raw Grünkohl?
100 g of Raw Grünkohl has 35 kcal. 1 Tasse (21 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 0,61 g in 1 Tasse (21 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 0,99 g of sugars.
How much fat is in Raw Grünkohl?
Raw Grünkohl contains 1,5 g of fat per 100 g, of which 0,18 g is saturated (0,9 % of the Daily Value).
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.
Does Grünkohl have the same nutrition Raw and Cooked?
No. Per 100 g, Grünkohl, rohöl has 35 kcal, while Grünkohl, gekocht, gekocht, entwässert, ohne Salz has 36 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: SR Legacy, 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: SR Legacy, record 168421. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. 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.