Kale, raw

100 g: 35 kcal, 2.9 g protein, 4.4 g carbohydrate and 1.5 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories35

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 55mg	2%
Total Carbohydrate 4g	2%
Dietary Fiber 4g	15%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 3g	6%
Vitamin D 0mcg	0%
Calcium 250mg	20%
Iron 1.6mg	8%
Potassium 350mg	8%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Calcium (20% DV), Manganese (40% DV), Vitamin A (27% DV), Vitamin C (104% DV), Vitamin K (325% DV), Riboflavin (B2) (27% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

27% protein · 41% carbohydrate · 32% fat

Protein: 3 g 27%
Carbs: 4 g 41%
Fat: 1 g 31%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 91% of foods
Protein: more than 29% of foods
Total fat: less than 69% of foods
Carbohydrate: more than 42% of foods
Dietary fiber: more than 86% of foods
Total sugars: less than 54% of foods
Sodium: less than 65% of foods

All nutrients (57)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	35 kcal	35 kcal
Protein	2.92 g	2.92 g	6%
Carbohydrate	4.42 g	4.42 g	2%
Dietary fiber	4.1 g	4.1 g	15%
Total sugars	0.99 g	0.99 g
Water	89.6 g	89.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	1.49 g	1.49 g	2%
Saturated fat	0.178 g	0.178 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.104 g	0.104 g
Polyunsaturated fat	0.673 g	0.673 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	254 mg	254 mg	20%
Iron	1.6 mg	1.6 mg	9%
Magnesium	33 mg	33 mg	8%
Phosphorus	55 mg	55 mg	4%
Potassium	348 mg	348 mg	7%
Sodium	53 mg	53 mg	2%
Zinc	0.39 mg	0.39 mg	4%
Copper	0.053 mg	0.053 mg	6%
Manganese	0.92 mg	0.92 mg	40%
Selenium	0.9 mcg	0.9 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	241 mcg	241 mcg	27%
Vitamin C	93.4 mg	93.4 mg	104%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.66 mg	0.66 mg	4%
Vitamin K	390 mcg	390 mcg	325%
Thiamin (B1)	0.113 mg	0.113 mg	9%
Riboflavin (B2)	0.347 mg	0.347 mg	27%
Niacin (B3)	1.18 mg	1.18 mg	7%
Pantothenic acid (B5)	0.37 mg	0.37 mg	7%
Vitamin B6	0.147 mg	0.147 mg	9%
Folate	62 mcg	62 mcg	16%
Vitamin B12	0 mcg	0 mcg	0%
Choline	0.5 mg	0.5 mg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.035 g	0.035 g
Threonine	0.131 g	0.131 g
Isoleucine	0.175 g	0.175 g
Leucine	0.205 g	0.205 g
Lysine	0.175 g	0.175 g
Methionine	0.029 g	0.029 g
Cystine	0.038 g	0.038 g
Phenylalanine	0.15 g	0.15 g
Tyrosine	0.103 g	0.103 g
Valine	0.159 g	0.159 g
Arginine	0.163 g	0.163 g
Histidine	0.172 g	0.172 g
Alanine	0.147 g	0.147 g
Aspartic acid	0.262 g	0.262 g
Glutamic acid	0.331 g	0.331 g
Glycine	0.141 g	0.141 g
Proline	0.174 g	0.174 g
Serine	0.123 g	0.123 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168421(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.