Kale, raw Nutrition

Calories, carbs, protein, fat, fiber — per 100g

Per 100 g, Kale, raw is high in Calcium, Magnesium, Phosphorus, and Potassium; a good source of fiber.

Vegetables and Vegetable Products
35kcal
Calories
2.9g
Protein
4.4g
Carbs
1.5g
Fat
4.1g
Fiber

Macronutrients

Fat Types

Vitamins & Minerals (% Daily Value per 100g)

Calcium
254%
Iron
1.6%
Magnesium
33%
Phosphorus
55%
Potassium
348%
Sodium
53%
Zinc
0.4%
Copper
0.1%
Manganese
0.9%
Selenium
0.9%
More Vegetables and Vegetable Products nutrition facts → All Foods →

Compare with Another Food

Common comparisons:

🥚 Egg 🍗 Chicken Breast 🐟 Salmon 🥩 Ground Beef 🦃 Turkey Breast 🍚 White Rice 🌾 Oats 🥛 Whole Milk 🥦 Broccoli 🍌 Banana 🥑 Avocado 🍠 Sweet Potato 🥜 Almonds 🌿 Spinach 🫘 Lentils 🌱 Quinoa

Nutrition data is sourced from USDA FoodData Central and shown per 100 g unless stated — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).

Recipes using Kale, raw

🍗

Portuguese Kale Soup

Chicken
953 kcal 14.9g protein
🥩

Sue'S Kale Soup

Beef
931 kcal 21.4g protein
🥓

Ham 'N' Biscuit Skillet(Preparation Time: 20 Minutes)

PorkDairy
1208 kcal 5.9g protein
🍗

Italian White Bean And Kale Soup

ChickenDairy
275 kcal 10.9g protein
🧀

Turkey Salad With Honey Cream Dressing

Dairy
352 kcal 26.5g protein
🥦

Kale Soup

VegetarianDairy
365 kcal 3.9g protein
🥗

Kale And Lemon

VeganVegetarian
90 kcal 7.2g protein
🥗

Smoked Boneless Shoulder Butt And Cabbage Dish

VeganVegetarian
128 kcal 4.6g protein
🧀

Potato And Sausage Soup With Kale

Dairy
2582 kcal 18.9g protein
🍗

Zuppa Tuscano Soup(Italian Potato Soup)

ChickenPorkDairy
1140 kcal 17.7g protein
🥗

Vegetarian Chili Soup

VeganVegetarian
27 kcal 1.1g protein
🥗

Italian Style Kale

VeganVegetarian
281 kcal 7.1g protein
Explore more Vegetables and Vegetable Products nutrition →