Kale, raw
USDA Foundation Vegetables and Vegetable Products
Kale, raw contains 35 calories per 20.6g, according to the USDA FoodData Central database. It provides 2.9g of protein, 1.5g of fat, and 4.4g of carbohydrates. Dietary fiber: 4.1g.
Values per 20.6g
Macro Breakdown
35
Calories per 100g
2.9g
Protein
1.5g
Total Fat
4.4g
Carbs
4.1g
Fiber
53mg
Sodium
Full Nutrient Breakdown
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 4.4 G | 0% |
| Energy | 35.0 KCAL | — |
| Fiber, total dietary | 4.1 G | 0% |
| Protein | 2.9 G | 0% |
| Total lipid (fat) | 1.5 G | 0% |
| Ash | 1.5 G | — |
| Energy | 148.0 kJ | — |
| Fructose | 0.4 G | — |
| Galactose | 0.0 G | — |
| Glucose | 0.4 G | — |
| Lactose | 0.0 G | — |
| Maltose | 0.0 G | — |
| Sucrose | 0.0 G | — |
| Sugars, Total | 0.8 G | — |
| Water | 89.6 G | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Folate, total | 62.0 UG | — |
| Niacin | 1.2 MG | — |
| Pantothenic acid | 0.4 MG | — |
| Riboflavin | 0.3 MG | — |
| Thiamin | 0.1 MG | — |
| Vitamin B-6 | 0.1 MG | — |
| Vitamin C, total ascorbic acid | 93.4 MG | — |
| Vitamin K (Dihydrophylloquinone) | 0.0 UG | — |
| Vitamin K (Menaquinone-4) | 0.0 UG | — |
| Vitamin K (phylloquinone) | 390.0 UG | — |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 254.0 MG | 20% |
| Iron, Fe | 1.6 MG | 9% |
| Potassium, K | 348.0 MG | 7% |
| Sodium, Na | 53.0 MG | 2% |
| Carotene, alpha | 0.0 UG | — |
| Carotene, beta | 2870.0 UG | — |
| Copper, Cu | 0.1 MG | — |
| Cryptoxanthin, beta | 27.0 UG | — |
| Lycopene | 0.0 UG | — |
| Magnesium, Mg | 32.7 MG | — |
| Manganese, Mn | 0.9 MG | — |
| Phosphorus, P | 55.0 MG | — |
| Vitamin A, RAE | 241.0 UG | — |
| Vitamin E (alpha-tocopherol) | 0.7 MG | — |
| Zinc, Zn | 0.4 MG | — |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Energy (Atwater General Factors) | 43.0 KCAL | — |
| Energy (Atwater Specific Factors) | 35.0 KCAL | — |
| Lutein + zeaxanthin | 6260.0 UG | — |
| Nitrogen | 0.5 G | — |
| Tocopherol, beta | 0.0 MG | — |
| Tocopherol, delta | 0.0 MG | — |
| Tocopherol, gamma | 0.1 MG | — |
| Tocotrienol, alpha | 0.0 MG | — |
| Tocotrienol, beta | 0.0 MG | — |
| Tocotrienol, delta | 0.0 MG | — |
| Tocotrienol, gamma | 0.0 MG | — |
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Frequently Asked Questions
How many calories are in Kale, raw? ▼
Kale, raw contains 35 calories per 100g. It has 2.9g of protein, 1.5g of fat, and 4.4g of carbohydrates.
What are the macros in Kale, raw? ▼
Per 100g, Kale, raw has 2.9g protein (33% of calories), 1.5g fat, and 4.4g carbs. Fiber: 4.1g.
How much sodium is in Kale, raw? ▼
Kale, raw contains 53mg of sodium per 100g, which is 2% of the recommended daily limit (2,300mg).