Food · Vegetables and Vegetable Products
Kale nutrition facts
A typical portion of kale (100 g; 100 g, raw (Foundation)) has 35 calories and 3g of protein (USDA FoodData Central). USDA lists 14 descriptions of it: per 100 g they range from 28 calories (frozen, unprepared) to 69 (nS as to form, cooked).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Kale, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.9g
- more than 29% of 8,218 USDA reference foods
- Calories per 100 g
- 35
- more than 9% of reference foods
- Sodium per 100 g
- 53mg
- more than 35% of reference foods
100 g weighs 100 g in USDA's record for Kale, raw (FDC 323505).
Where the calories come from: 41% carbohydrate, 31% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K390 µg in 100 g (100 g), 325% of the Daily Value
- Vitamin C93 mg in 100 g (100 g), 104% of the Daily Value
- Manganese0.9 mg in 100 g (100 g), 40% of the Daily Value
- Vitamin A241 µg RAE in 100 g (100 g), 27% of the Daily Value
- Riboflavin0.3 mg in 100 g (100 g), 27% of the Daily Value
Source: USDA FoodData Central (FDC 323505), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of kale USDA describes
NS as to form has the most calories per 100 g (69); the fewest: Unprepared (28)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Kale, raw (Foundation)Same values: Kale, raw | 35 | 2.9 g | 1.5 g | 53 mg |
| Kale, fresh, cooked, no added fat | 46 | 3.1 g | 1.6 g | 181 mg |
| Kale, NS as to form, cookedSame values: Kale, fresh, cooked, fat added | 69 | 3.1 g | 4.3 g | 185 mg |
| Kale, cooked, boiled, drained, without saltSame values: Kale, frozen, cooked, boiled, drained, without salt, Kale, frozen, cooked, boiled, drained, without salt | 36 | 2.9 g | 1.2 g | 16 mg |
| Kale, cooked, boiled, drained, with salt | 44 | 2.9 g | 1.2 g | 252 mg |
| Kale, frozen, cooked, boiled, drained, with salt | 36 | 2.9 g | 1.2 g | 252 mg |
| Kale, frozen, cooked, no added fat | 44 | 2.9 g | 1.2 g | 132 mg |
| Kale, raw (Survey) | 43 | 2.9 g | 1.5 g | 53 mg |
| Kale, frozen, cooked, fat added | 66 | 2.9 g | 3.7 g | 136 mg |
| Kale, frozen, unprepared | 28 | 2.7 g | 0.5 g | 15 mg |
Every nutrient in this record (50)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.92 g | 2.92 g | 6% |
| Total lipid (fat) | 1.49 g | 1.49 g | 2% |
| Carbohydrate, by difference | 4.42 g | 4.42 g | 2% |
| Ash | 1.54 g | 1.54 g | |
| Energy | 35.0 kcal | 35.0 kcal | |
| Sucrose | 0 g | 0 g | |
| Glucose | 0.40 g | 0.40 g | |
| Fructose | 0.40 g | 0.40 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Water | 89.6 g | 89.6 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 4.10 g | 4.10 g | 15% |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 254 mg | 254 mg | 20% |
| Iron, Fe | 1.60 mg | 1.60 mg | 9% |
| Magnesium, Mg | 32.7 mg | 32.7 mg | 8% |
| Phosphorus, P | 55.0 mg | 55.0 mg | 4% |
| Potassium, K | 348 mg | 348 mg | 7% |
| Sodium, Na | 53.0 mg | 53.0 mg | 2% |
| Zinc, Zn | 0.39 mg | 0.39 mg | 4% |
| Copper, Cu | 0.053 mg | 0.053 mg | 6% |
| Manganese, Mn | 0.92 mg | 0.92 mg | 40% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Vitamin A, RAE | 241 µg | 241 µg | 27% |
| Carotene, beta | 2,870 µg | 2,870 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.66 mg | 0.66 mg | 4% |
| Cryptoxanthin, beta | 27.0 µg | 27.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 6,260 µg | 6,260 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.14 mg | 0.14 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 93.4 mg | 93.4 mg | 104% |
| Thiamin | 0.11 mg | 0.11 mg | 9% |
| Riboflavin | 0.35 mg | 0.35 mg | 27% |
| Niacin | 1.18 mg | 1.18 mg | 7% |
| Pantothenic acid | 0.37 mg | 0.37 mg | |
| Vitamin B-6 | 0.15 mg | 0.15 mg | 9% |
| Folate, total | 62.0 µg | 62.0 µg | |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 390 µg | 390 µg | 325% |
Source: USDA FoodData Central, FDC 323505: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in kale?
35 in 100 g (100 g) of raw (Foundation); 28 to 69 per 100 g across USDA's descriptions.
How much protein is in kale?
3g in 100 g; 2.9 g per 100 g.
How much sodium is in kale?
55mg in 100 g; 53 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Kale compared
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov