Kale, raw
FDC ID: 168421
At a glance
Kale, raw is a low-calorie food in the Vegetables and Vegetable Products category, providing 35 kcal per 100g. Each 100g supplies 2.9g of protein, 1.5g of fat, 4.4g of carbohydrates. It is an especially good source of vitamin c (433% of the Daily Value), manganese (40% of the Daily Value), vitamin a (27% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
35
kcal
Protein
2.9
g
Total Fat
1.5
g
Total Carbohydrate
4.4
g
Dietary Fiber
4.1
g
Nutrition profile of Kale, raw
Kale, raw provides about 35 kcal per 100g, a low energy density. Nutritionally it is low in carbohydrates.
Key nutrients and what they do
- Vitamin C 433%aids collagen formation and iron absorption and is a strong antioxidant
- Manganese 40%supports bone formation and enzymes in carbohydrate/fat metabolism
- Vitamin A 27%maintains vision, skin and mucous membranes and acts as an antioxidant
- Riboflavin 27%supports fat and carbohydrate metabolism and skin/mucosal health
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people focused on skin, immunity or iron absorption
- ✓people focused on eye, skin and mucosal health
- ✓people focused on skin and mucosal condition
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 35 kcal | 10 kcal |
| Protein | 2.9 g | 0.8 g |
| Fat | 1.5 g | 0.4 g |
| Carbs | 4.4 g | 1.3 g |
| Fiber | 4.1 g | 1.2 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 35 kcal | 1.8% | |
| Water | 89.63 g | — | |
| Protein | 2.92 g | 5.8% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.49 g | 1.9% | |
| Total Carbohydrate | 4.42 g | 1.6% | |
| Dietary Fiber | 4.10 g | 14.6% | |
| Sodium | 53 mg | 2.3% | |
| Potassium | 348 mg | 7.4% | |
| Calcium | 254 mg | 19.5% | |
| Magnesium | 33 mg | 7.9% | |
| Phosphorus | 55 mg | 4.4% | |
| Iron | 1.60 mg | 8.9% | |
| Zinc | 0.39 mg | 3.5% | |
| Copper | 0.05 mg | 5.9% | |
| Manganese | 0.92 mg | 40.0% | |
| Selenium | 0.90 μg | 1.6% | |
| Retinol | 0 μg | — | |
| Vitamin A | 241 μgRAE | 26.8% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.66 mg | 4.4% | |
| Vitamin K | 0 μg | 0.0% | |
| Thiamin | 0.11 mg | 9.4% | |
| Riboflavin | 0.35 mg | 26.7% | |
| Niacin | 1.18 mg | 7.4% | |
| Vitamin B6 | 0.15 mg | 8.6% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 62 μg | 15.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 389.60 mg | 432.9% |
Frequently Asked Questions
How many calories are in Kale, raw per 100g?
Kale, raw has 35 kcal (calories) per 100g.
What are the macros in Kale, raw?
Per 100g, Kale, raw provides 2.9g protein, 1.5g fat, 4.4g carbohydrates.
What vitamins and minerals does Kale, raw provide?
Per 100g, Kale, raw is a notable source of Vitamin C (about 433% of the Daily Value), Manganese (about 40% of the Daily Value), Vitamin A (about 27% of the Daily Value).
Is Kale, raw low in calories?
Yes — Kale, raw has 35 kcal per 100g, while still providing Vitamin C (about 433% of the Daily Value).
What is the source of this nutrition data for Kale, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)