Kale, raw
Nutrition facts per 100 g and per portion, with the source of every value.
Per 100 g
- 35 kcalEnergy
- 2.92 gProtein
- 1.49 gFat
- 4.42 gCarbohydrate
| Nutrient | Per 100 g | 1 cup, pieces of ~1" | Source field |
|---|---|---|---|
| Energy | 35 kcal | 7 kcal | 1008 Energy |
| Energy (kJ) | 148 kJ | 30 kJ | 1062 Energy |
| Protein | 2.92 g | 0.6 g | 1003 Protein |
| Fat | 1.49 g | 0.31 g | 1004 Total lipid (fat) |
| Carbohydrate | 4.42 g | 0.91 g | 1005 Carbohydrate, by difference |
| Sugars | 0.8 g | 0.16 g | 1063 Sugars, Total |
| Dietary fibre | 4.1 g | 0.84 g | 1079 Fiber, total dietary |
| Sodium | 53 mg | 11 mg | 1093 Sodium, Na |
| Potassium | 348 mg | 72 mg | 1092 Potassium, K |
| Calcium | 254 mg | 52 mg | 1087 Calcium, Ca |
| Iron | 1.6 mg | 0.33 mg | 1089 Iron, Fe |
| Water | 89.6 g | 18.5 g | 1051 Water |
Carbohydrate is calculated by difference and includes fibre (USDA method).
Portions
| Portion | Weight | Energy (kcal) | Protein (g) | Fat (g) | Carbohydrate (g) | Sugars (g) | Dietary fibre (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|---|
| 1 cup, pieces of ~1" | 20.6 g | 7 | 0.6 | 0.31 | 0.91 | 0.16 | 0.84 | 11 |
Per-portion values are calculated from the per-100 g values and the portion weight.
About this record
- Source
- USDA FoodData Central, Foundation Foods, 2026-04-30
- Source record
- fdc:323505
- Published
- 2019-04-01
- Retrieved
- 2026-10-10
- Food group
- Vegetables
- Preparation
- raw
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Foundation Foods 2026-04-30. fdc.nal.usda.gov
Names in other languages
- English: Kale, raw (official name from the source)
- Français: Chou kale, cru (machine-translated, confirmed by a second independent pass)
- Deutsch: Grünkohl (Kale), roh (machine-translated, confirmed by a second independent pass)
- Italiano: Cavolo riccio (kale), crudo (machine-translated, confirmed by a second independent pass)
- Español: Col rizada (kale), cruda (machine-translated, confirmed by a second independent pass)
Other analyses of the same food
USDA publishes more than one analysis of this food. NutrientGraph serves the record above; the others are available through the API.
- Kale, raw (fdc:168421, 35 kcal)
- Kale, raw (fdc:2709599, 43 kcal)
Related foods
- Kale, frozen, cooked, boiled, drained, without salt
- Garlic, raw
- Celery, raw
- Peppers, bell, green, raw
- Carrots, mature, raw
- Cucumber, with peel, raw
- Peppers, bell, red, raw
- Broccoli, raw
Get this by API
The same record, with provenance on every value, from the NutrientGraph API:
curl -s "https://api.nutrientgraph.com/v1/food/foods/fdc:323505" -H "X-API-Key: $API_KEY"Nutrition reference data copied from public food composition tables. Not medical or dietary advice.