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 35 kcal per 100 g. A typical serving of 1 cup, pieces of ~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 vegetables and vegetable products 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 manganese.
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% |
| Pantothenic acid (B5) M | 0.37 mg | 7% |
| Vitamin B6 M | 0.15 mg | 9% |
| Folate (B9) M | 62 µg | 16% |
| Calcium M | 254 mg | 20% |
| Iron M | 1.6 mg | 9% |
| Magnesium M | 32.7 mg | 8% |
| Phosphorus M | 55 mg | 4% |
| Potassium M | 348 mg | 7% |
| Zinc M | 0.39 mg | 4% |
| Copper M | 0.053 mg | 6% |
| Manganese 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 vegetables and vegetable products (median 2 g)
- Fiber4.1 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.8 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat1.5 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Sodium53 mgabove the median for vegetables and vegetable products (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)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0.4 g |
| Fructose M | 0.4 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Carotenoids (12)
| Beta-carotene M | 2,870 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 6,260 µg |
| Carotene, 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)
| Water M | 89.6 g |
|---|---|
| Nitrogen M | 0.47 g |
| Ash M | 1.5 g |
| Energy C | 148 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
Frequently asked questions
How many calories are in raw kale?
100 g of raw kale has 35 kcal. 1 cup, pieces of ~1" (20.6 g): about 7 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 0.6 g in 1 cup, pieces of ~1" (20.6 g). About 27% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 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.
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), manganese (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 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: Foundation Foods, record dated April 1, 2019. 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: Foundation Foods, record 323505. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.