VEGETABLE · per 100g edible portion
Kale
Nutrition facts for kale (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 8 of 8 tracked rankings
Energy
35kcal
per 100g
Protein
2.9g
Carbs
4.4g
Fiber
4.1g
Fat
1.5g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why kale stands out
Where kale sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
- Vitamin C#2 · 93.4 mg
- Vitamin K#2 · 390 µg
Source of
- Vitamin A#5 · 241 µg
- Vitamin B2#5 · 0.3 mg
- Calcium#7 · 254 mg
Low in
Nothing in the top tier for this food.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 2.92 g |
| Carbohydrates | 4.42 g |
| Fiber | 4.1 g |
| Sugar | 0.8 g |
| Fat | 1.49 g |
| Calcium | 254 mg |
| Iron | 1.6 mg |
| Magnesium | 32.7 mg |
| Phosphorus | 55 mg |
| Potassium | 348 mg |
| Sodium | 53 mg |
| Zinc | 0.39 mg |
| Vitamin A | 241 µg |
| Vitamin C | 93.4 mg |
| Vitamin E | 0.66 mg |
| Vitamin K | 390 µg |
| Vitamin B1 | 0.11 mg |
| Vitamin B2 | 0.35 mg |
| Vitamin B3 | 1.18 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 62 µg |
Common questions
Kale FAQ
How much protein in kale?
Kale contains 2.9 g of protein per 100 g.
Is kale high in fiber?
Kale has 4.1 g of fiber per 100 g and ranks #16 of 58 tracked foods for fiber.
Explore
Where kale ranks
Food graph
Nutritionally similar to kale
Computed from all 22 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
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Related vegetables
Data Provenance
USDA FoodData Central
Foundation
- Source
- USDA FoodData Central
- FDC ID
- 323505
- Basis
- 100 g edible portion
- Record type
- Foundation
- Retrieved
- September 24, 2026