Kale, raw

7 calories in 1 cup pieces of ~1" (20.6 g). Per 100 g, protein: 2.9 g, carbohydrates: 4.4 g, fat: 1.5 g.

Serving
1
= 20.6 g
7KCAL

Kale, raw, 1 cup pieces of ~1"

7 calories

Protein
0.6 g
Carbs
0.91 g
Fat
0.31 g
Fiber
0.84 g
Sugars
0.16 g

Nutrition Facts

Serving size1 cup pieces of ~1" (20.6 g)
Amount per serving
Calories7
% Daily Value*
Total Fat 0.31 g0%
Cholesterol —
Sodium 10.9 mg0%
Total Carbohydrate 0.91 g0%
Dietary Fiber 0.84 g3%
Total Sugars 0.16 g
Protein 0.6 g
Calcium 52.3 mg4%
Iron 0.33 mg2%
Potassium 71.7 mg2%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K67% 80.3 µg
  • Vitamin C21% 19.2 mg
  • Vitamin A6% 49.6 µg
  • Riboflavin (B2)5% 0.071 mg
  • Folate3% 12.8 µg
  • Thiamin (B1)2% 0.023 mg
  • Vitamin B62% 0.03 mg
  • Pantothenic acid (B5)2% 0.076 mg
  • Niacin (B3)2% 0.24 mg
  • Vitamin E1% 0.14 mg

minerals

% of the Daily Value in this serving

  • Manganese8% 0.19 mg
  • Calcium4% 52.3 mg
  • Iron2% 0.33 mg
  • Magnesium2% 6.7 mg
  • Potassium2% 71.7 mg
  • Copper1% 0.011 mg
  • Phosphorus1% 11.3 mg
  • Zinc1% 0.08 mg

Little or none: Sodium.

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calcium

    Higher than 98%

    Same value as 1 of 901 other records.

    leastmost

  • Vitamin C

    Higher than 96%

    Same value as 1 of 867 other records.

    leastmost

  • Total fat

    Higher than 90%

    Same value as 2 of 893 other records.

    leastmost

  • Fiber

    Higher than 86%

    Same value as 10 of 799 other records.

    leastmost

  • Sugars

    Lower than 83%

    Same value as 0 of 598 other records.

    leastmost

  • Iron

    Higher than 81%

    Same value as 3 of 901 other records.

    leastmost

Questions

How many calories are in kale, raw?
1 cup pieces of ~1" (20.6 g): 7 calories; protein: 0.6 g, carbohydrates: 0.91 g, fat: 0.31 g.
How much protein is in kale, raw?
2.9 g per 100 g. Its estimated share of calories is 33%, using 4 kcal per gram of protein.
How many net carbs are in kale, raw?
0.32 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 51 reported nutrients, per 100 g+
Water89.6 g
Energy (Atwater General Factors)43 kcal
Energy (Atwater Specific Factors)35 kcal
Energy35 kcal
Energy148 kj
Nitrogen0.47 g
Protein2.9 g
Total lipid (fat)1.5 g
Ash1.5 g
Carbohydrate, by difference4.4 g
Fiber, total dietary4.1 g
Sugars, Total0.8 g
Sucrose0 g
Glucose0.4 g
Fructose0.4 g
Lactose0 g
Maltose0 g
Galactose0 g
Calcium, Ca254 mg
Iron, Fe1.6 mg
Magnesium, Mg32.7 mg
Phosphorus, P55 mg
Potassium, K348 mg
Sodium, Na53 mg
Zinc, Zn0.39 mg
Copper, Cu0.053 mg
Manganese, Mn0.92 mg
Vitamin C, total ascorbic acid93.4 mg
Thiamin0.11 mg
Riboflavin0.35 mg
Niacin1.2 mg
Pantothenic acid0.37 mg
Vitamin B-60.15 mg
Folate, total62 µg
Vitamin A, RAE241 µg
Carotene, beta2,870 µg
Carotene, alpha0 µg
Cryptoxanthin, beta27 µg
Lycopene0 µg
Lutein + zeaxanthin6,260 µg
Vitamin E (alpha-tocopherol)0.66 mg
Tocopherol, beta0 mg
Tocopherol, gamma0.14 mg
Tocopherol, delta0 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin K (phylloquinone)390 µg
Vitamin K (Dihydrophylloquinone)0 µg
Vitamin K (Menaquinone-4)0 µg

Source: USDA Foundation Foods: analysed samples with full documentation. FDC ID 323505, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.