Calories in Kale, raw
Generic food Raw Vegetables
This record duplicates Kale, raw from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Kale, raw contains 43 kcal per 100 g. A typical serving of 1 cup (25 g) provides about 11 kcal.
Roughly 41% of its calories come from carbohydrates, with 31% from fat and 27% from protein (estimated with general energy factors).
That is less energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 325% of the Daily Value for Vitamin K, 104% of the Daily Value for Vitamin C and 27% of the Daily Value for Vitamin A.
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 | 43 kcal | |
| Total fat C | 1.5 g | 2% |
| Saturated fat C | 0.18 g | 0.9% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 53 mg | 2% |
| Total carbohydrates C | 4.4 g | 2% |
| Dietary fiber C | 4.1 g | 15% |
| Total sugars C | 0.8 g | |
| Protein C | 2.9 g | 6% |
| Vitamin A C | 241 µg | 27% |
| Vitamin C C | 93.4 mg | 104% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.66 mg | 4% |
| Vitamin K C | 390 µg | 325% |
| Thiamin (B1) C | 0.11 mg | 9% |
| Riboflavin (B2) C | 0.35 mg | 27% |
| Niacin (B3) C | 1.2 mg | 7% |
| Vitamin B6 C | 0.15 mg | 9% |
| Folate (B9) C | 62 µg | 16% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 0.5 mg | 0.1% |
| Calcium C | 254 mg | 20% |
| Iron C | 1.6 mg | 9% |
| Magnesium C | 33 mg | 8% |
| Phosphorus C | 55 mg | 4% |
| Potassium C | 348 mg | 7% |
| Zinc C | 0.39 mg | 4% |
| Copper C | 0.053 mg | 6% |
| Selenium 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 other dark green vegetables (median 2.9 g)
- Fiber4.1 gin the top quarter of other dark green vegetables (median 3.3 g)
- Sugars0.8 gabove the median for other dark green vegetables (median 0.74 g)
- Fat1.5 gbelow the median for other dark green vegetables (median 2.9 g)
- Saturated fat0.18 gin the lowest quarter of other dark green vegetables (median 0.73 g)
- Sodium53 mgin the lowest quarter of other dark green vegetables (median 149 mg)
- Protein per 100 kcal6.8 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)
| Monounsaturated fat C | 0.1 g |
|---|---|
| Polyunsaturated fat C | 0.67 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 |
| Linoleic acid (omega-6, 18:2) C | 0.29 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 | 0.006 g |
| SFA 14:0 C | 0.006 g |
| SFA 16:0 C | 0.16 g |
| SFA 18:0 C | 0.006 g |
| MUFA 18:1 C | 0.1 g |
| PUFA 18:3 C | 0.38 g |
| PUFA 20:4 C | 0.003 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)
| Beta-carotene C | 2,870 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 6,260 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 27 µg |
Other components (8)
| Water C | 89.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 62 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in raw kale?
100 g of raw kale has 43 kcal. 1 cup (25 g): about 11 kcal. 1 baby leaf (1 g): about 0 kcal. 1 leaf (10 g): about 4 kcal.
How much protein is in raw kale?
Raw kale contains 2.9 g of protein per 100 g (6% of the 50 g Daily Value), or 0.73 g in 1 cup (25 g). About 27% of its calories come from protein. Compared with other other dark green vegetables, that is above the median (median 2.9 g).
How many carbs are in raw kale?
Raw kale 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 kale?
Raw kale 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 kale contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (325% DV), Vitamin C (104% DV), Vitamin A (27% DV), Riboflavin (B2) (27% DV) and calcium (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw kale?
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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 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 2709599. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.