Kale, raw: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (21 g) | % DV* |
|---|---|---|---|
| Calories | 35 cal | 7 cal | 0% |
| Total Fat | 1.5 g | 0.3 g | 0% |
| Saturated Fat | 0.2 g | 0.0 g | 0% |
| Trans Fat | 0.0 g | 0.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 53 mg | 11 mg | 0% |
| Total Carbohydrate | 4.4 g | 0.9 g | 0% |
| Dietary Fiber | 4.1 g | 0.9 g | 3% |
| Total Sugars | 1.0 g | 0.2 g | |
| Protein | 2.9 g | 0.6 g | 1% |
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Calcium | 254 mg | 53 mg | 4% |
| Iron | 1.6 mg | 0.3 mg | 2% |
| Potassium | 348 mg | 73 mg | 2% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (21 g) | % DV* |
|---|---|---|---|
| Calories | 35 cal | 7 cal | 0% |
| Energy (kJ) | 148 kJ | 31 kJ | |
| Water | 89.6 % | 18.8 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (21 g) | % DV* |
|---|---|---|---|
| Total Fat | 1.5 g | 0.3 g | 0% |
| Total Carbohydrate | 4.4 g | 0.9 g | 0% |
| Dietary Fiber | 4.1 g | 0.9 g | 3% |
| Total Sugars | 1.0 g | 0.2 g | |
| Protein | 2.9 g | 0.6 g | 1% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (21 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 0.2 g | 0.0 g | 0% |
| Trans Fat | 0.0 g | 0.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Monounsaturated Fat | 0.1 g | 0.0 g | |
| Polyunsaturated Fat | 0.7 g | 0.1 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.00 g | 0.00 g | |
| Lauric acid (12:0) | 0.01 g | 0.00 g | |
| Myristic acid (14:0) | 0.01 g | 0.00 g | |
| Palmitic acid (16:0) | 0.16 g | 0.03 g | |
| Stearic acid (18:0) | 0.01 g | 0.00 g | |
| Palmitoleic acid (16:1) | 0.00 g | 0.00 g | |
| Oleic acid (18:1) | 0.10 g | 0.02 g | |
| Gadoleic acid (20:1) | 0.00 g | 0.00 g | |
| Erucic acid (22:1) | 0.00 g | 0.00 g | |
| Linoleic acid (18:2) | 0.29 g | 0.06 g | |
| Linolenic acid (18:3) | 0.38 g | 0.08 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.00 g | 0.00 g | |
| EPA (20:5 n-3) | 0.00 g | 0.00 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.00 g | 0.00 g |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (21 g) | % DV* |
|---|---|---|---|
| Sodium | 53 mg | 11 mg | 0% |
| Calcium | 254 mg | 53 mg | 4% |
| Iron | 1.6 mg | 0.3 mg | 2% |
| Potassium | 348 mg | 73 mg | 2% |
| Magnesium | 33 mg | 7 mg | 2% |
| Phosphorus | 55 mg | 12 mg | 1% |
| Zinc | 0.4 mg | 0.1 mg | 1% |
| Copper | 0.05 mg | 0.01 mg | 1% |
| Manganese | 0.92 mg | 0.19 mg | 8% |
| Selenium | 0.9 µg | 0.2 µg | 0% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (21 g) | % DV* |
|---|---|---|---|
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Vitamin A (RAE) | 241 µg | 51 µg | 6% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 93.4 mg | 19.6 mg | 22% |
| Vitamin E (alpha-tocopherol) | 0.66 mg | 0.14 mg | 1% |
| Vitamin K (phylloquinone) | 389.6 µg | 81.8 µg | 68% |
| Thiamin (vitamin B1) | 0.11 mg | 0.02 mg | 2% |
| Riboflavin (vitamin B2) | 0.35 mg | 0.07 mg | 6% |
| Niacin (vitamin B3) | 1.2 mg | 0.2 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 0.08 mg | 2% |
| Vitamin B6 | 0.15 mg | 0.03 mg | 2% |
| Folate (DFE) | 62 µg | 13 µg | 3% |
| Vitamin B12 | 0.00 µg | 0.00 µg | 0% |
| Choline | 1 mg | 0 mg | 0% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (21 g) | % DV* |
|---|---|---|---|
| Ash | 1.54 g | 0.32 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Kale, raw and 100 g of Kale, boiled don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Kale, raw: 35 cal. Kale, boiled: 36 cal. Values per 100 g.
Vegetables change weight and concentration when cooked, and some nutrients pass into the cooking water. There is no reliable yield factor in the USDA data for this case. Per 100 g: 35 kcal raw and 36 kcal boiled or steamed.
Questions about Kale, raw
How many calories are in Kale, raw?
Kale, raw has 35 calories per 100 g (3.5 oz), according to the USDA. In 1 cup (21 g), that is 7 calories.
What is the difference between Kale, raw and Kale, boiled?
Kale, raw has 35 cal per 100 g and Kale, boiled has 36 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Kale, raw come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 168421: “Kale, raw”.
Data version: usdasr2018-b6d8398e.