Calories in Kale, raw
Generic food Raw Vegetables
Kale, raw contains 35 kcal per 100 g. A typical serving of 1 cup (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 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.
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% |
| Pantothenic acid (B5) M | 0.37 mg | 7% |
| Vitamin B6 M | 0.15 mg | 9% |
| Folate (B9) C | 62 µg | 16% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 0.5 mg | 0.1% |
| Calcium M | 254 mg | 20% |
| Iron M | 1.6 mg | 9% |
| Magnesium M | 33 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% |
| 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 vegetables and vegetable products (median 2 g)
- Fiber4.1 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.99 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)
- Saturated fat0.18 gin the top quarter of vegetables and vegetable products (median 0.052 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
Fats and cholesterol (2)
| Monounsaturated fat C | 0.1 g |
|---|---|
| Polyunsaturated fat C | 0.67 g |
Sugars and starch (6)
| Sucrose M | 0.18 g |
|---|---|
| Glucose M | 0.4 g |
| Fructose M | 0.41 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.035 g |
|---|---|
| Threonine M | 0.13 g |
| Isoleucine M | 0.18 g |
| Leucine M | 0.21 g |
| Lysine M | 0.18 g |
| Methionine M | 0.029 g |
| Cystine M | 0.038 g |
| Phenylalanine M | 0.15 g |
| Tyrosine M | 0.1 g |
| Valine M | 0.16 g |
| Arginine M | 0.16 g |
| Histidine M | 0.17 g |
| Alanine M | 0.15 g |
| Aspartic acid M | 0.26 g |
| Glutamic acid M | 0.33 g |
| Glycine M | 0.14 g |
| Proline M | 0.17 g |
| Serine 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 |
| Linoleic acid (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-carotene M | 2,873 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 6,261 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units 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)
| Water M | 89.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.5 g |
| Theobromine Z | 0 mg |
| Energy C | 148 kJ |
| Vitamin A, IU ? | 4,812 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 62 µg |
| Betaine I | 0.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added 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 Kale
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kale, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
| Kale, frozen, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, cooked, boiled, drained, with salt Cooked | 44 | 2.9 g | 5.3 g | 1.2 g |
| Kale, frozen, cooked, boiled, drained, with salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, fresh, cooked, no added fat Cooked | 46 | 3.1 g | 4.7 g | 1.6 g |
| Kale, frozen, cooked, no added fat Cooked | 44 | 2.9 g | 5.3 g | 1.2 g |
| Kale, NS as to form, cooked Cooked | 69 | 3.1 g | 4.6 g | 4.3 g |
| Kale, fresh, cooked, fat added Cooked | 69 | 3.1 g | 4.6 g | 4.3 g |
| Kale, frozen, cooked, fat added 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, raw Raw | 32 | 3 g | 5.4 g | 0.61 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Parsley, fresh Raw | 36 | 3 g | 6.3 g | 0.79 g |
| Chicory greens, raw Raw | 23 | 1.7 g | 4.7 g | 0.3 g |
| Beet greens, raw Raw | 22 | 2.2 g | 4.3 g | 0.13 g |
| Mustard greens, raw Raw | 27 | 2.9 g | 4.7 g | 0.42 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Mushrooms, Chanterelle, raw 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: Spinach, raw vs Kale, rawKale, raw vs Broccoli, raw
Frequently asked questions
How many calories are in raw kale?
100 g of raw kale has 35 kcal. 1 cup (21 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 0.61 g in 1 cup (21 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 0.99 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), 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.
Does kale have the same nutrition raw and cooked?
No. Per 100 g, kale, raw has 35 kcal, while kale, cooked, boiled, drained, without salt 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 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: SR Legacy, record 168421. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.