Food Library / Vegetables

Kale (raw)

Calories, protein, carbohydrates, fat and available nutrients for kale (raw). Compare 100 g or calculate your own amount.

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Reference values for the food and preparation listed. Weigh only the edible portion.

Showing values for 100 g

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Calories & macros

Calories: 35 kcal
Protein: 2.9 g
Carbohydrates: 4.4 g
Fat: 1.5 g

Other nutrients

Fiber: 4.1 g
Total sugars: 1 g

Minerals

Sodium: 53 mg
Potassium: 348 mg
Calcium: 254 mg
Iron: 1.6 mg

Food source and preparation

Kale, raw

USDA SR Legacy, April 2018 · FDC ID 168421. Selected on 6 October 2026.

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Figures describe an average reference food. Use the label when working with a specific brand. Cooking changes water content, so a raw weight and a cooked weight are not interchangeable.

Everyday food. A little more understanding.
General nutrition information and estimates, not individual medical advice.