Calories in Kale, brut
Generic food Raw Légumes
Kale, brut 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 légumes et produits végétaux on FoodFactly (35 kcal per 100 g).
100 g provides 325 % of the Daily Value for Vitamine K, 104 % of the Daily Value for Vitamine C and 40 % of the Daily Value for manganèse.
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 % |
| Vitamine A ? | 241 µg | 27 % |
| Vitamine C M | 93,4 mg | 104 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E M | 0,66 mg | 4 % |
| Vitamine K M | 390 µg | 325 % |
| Thiamine (B1) M | 0,11 mg | 9 % |
| Riboflavine (B2) M | 0,35 mg | 27 % |
| Niacine (B3) M | 1,2 mg | 7 % |
| Acide pantothénique (B5) M | 0,37 mg | 7 % |
| Vitamine B6 M | 0,15 mg | 9 % |
| Folate (B9) C | 62 µg | 16 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline I | 0,5 mg | 0,1 % |
| Calcium M | 254 mg | 20 % |
| Fer M | 1,6 mg | 9 % |
| Magnésium M | 33 mg | 8 % |
| Phosphore M | 55 mg | 4 % |
| Potassium M | 348 mg | 7 % |
| Zinc M | 0,39 mg | 4 % |
| Cuivre M | 0,053 mg | 6 % |
| Manganèse M | 0,92 mg | 40 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Fiber4,1 gin the top quarter of légumes et produits végétaux (median 2,2 g)
- Sugars0,99 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
- Fat1,5 gin the top quarter of légumes et produits végétaux (median 0,3 g)
- Saturated fat0,18 gin the top quarter of légumes et produits végétaux (median 0,052 g)
- Sodium53 mgabove the median for légumes et produits végétaux (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)
| Graisses monoinsaturées C | 0,1 g |
|---|---|
| Graisses polyinsaturées C | 0,67 g |
Sugars and starch (6)
| Sucre 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)
| Tryptophane M | 0,035 g |
|---|---|
| Thréonine M | 0,13 g |
| Isoléucine M | 0,18 g |
| Leucine M | 0,21 g |
| Lysine M | 0,18 g |
| Méthionine M | 0,029 g |
| Cystine M | 0,038 g |
| Phénylalanine 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 |
| Acide aspartique M | 0,26 g |
| Acide glutamique M | 0,33 g |
| Glycine M | 0,14 g |
| Proline M | 0,17 g |
| Sérine 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 |
| Acide linoléique (oméga-6, 18:2) I | 0,29 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| CFA 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 |
| CFA 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)
| Bêta-carotène M | 2 873 µg |
|---|---|
| Lycopène M | 0 µg |
| Lutéine + zéaxanthine M | 6 261 µg |
| Rétinol Z | 0 µg |
| Carotène, alpha M | 0 µg |
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
| Cryptoxanthine, bêta M | 27 µg |
| Tocophérol, bêta M | 0 mg |
| Tocophérol, gamma M | 0,14 mg |
| Tocophérol, delta M | 0 mg |
| Tocotriénol, alpha M | 0 mg |
| Tocotriénol, bêta M | 0 mg |
| Tocotriénol, gamma M | 0 mg |
| Tocotriénol, delta M | 0 mg |
Other components (14)
| Eau M | 89,6 g |
|---|---|
| Alcool Z | 0 g |
| Caféine Z | 0 mg |
| Cendres M | 1,5 g |
| Théobromine Z | 0 mg |
| Énergie C | 148 kJ |
| Vitamine A, UI ? | 4 812 IU |
| Vitamine K (Ménaquinone-4) M | 0 µg |
| Vitamine K (dihydrophylloquinone) M | 0 µg |
| Acide folique Z | 0 µg |
| Folate, nourriture M | 62 µg |
| Bétaïne I | 0,3 mg |
| Vitamine E, ajoutée Z | 0 mg |
| Vitamine B-12, ajoutée 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, cuits, bouillie, égouttés, sans sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, congelés, non préparé Frozen | 28 | 2,7 g | 4,9 g | 0,46 g |
| Kale, congelés, cuits, bouillie, égouttés, sans sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, cuits, bouillie, égouttés, avec sel Cooked | 44 | 2,9 g | 5,3 g | 1,2 g |
| Kale, congelés, cuits, bouillie, égouttés, avec sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Kale, frais, cuits, pas de gras ajouté Cooked | 46 | 3,1 g | 4,7 g | 1,6 g |
| Kale, congelés, cuits, pas de gras ajouté Cooked | 44 | 2,9 g | 5,3 g | 1,2 g |
| Kale, NS quant à la forme, cuits Cooked | 69 | 3,1 g | 4,6 g | 4,3 g |
| Kale, frais, cuits, graisse ajoutée Cooked | 69 | 3,1 g | 4,6 g | 4,3 g |
| Kale, congelés, cuits, graisse ajoutée 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 |
|---|---|---|---|---|
| Cols, brut Raw | 32 | 3 g | 5,4 g | 0,61 g |
| Brocoli, brut Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Persil, frais Raw | 36 | 3 g | 6,3 g | 0,79 g |
| Verts chicorés, brut Raw | 23 | 1,7 g | 4,7 g | 0,3 g |
| Verts de betteraves, brut Raw | 22 | 2,2 g | 4,3 g | 0,13 g |
| Verts moutardes, brut Raw | 27 | 2,9 g | 4,7 g | 0,42 g |
| Épinards, brut Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Champignons, Chanterelle, brut 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: Épinards, brut vs Kale, brutKale, brut vs Brocoli, brut
Frequently asked questions
How many calories are in raw kale?
100 g of raw kale has 35 kcal. 1 tasse (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 tasse (21 g). About 27 % of its calories come from protein. Compared with other légumes et produits végétaux, 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 Vitamine K (325 % DV), Vitamine C (104 % DV), manganèse (40 % DV), Vitamine A (27 % DV) and Riboflavine (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, brut has 35 kcal, while kale, cuits, bouillie, égouttés, sans sel 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 avril 2019. FoodFactly last checked it on 6 novembre 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 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.