Vegetables • Deep Nutrition Analytics
Kale, raw
Delivering 35 kcal per 100 grams, Kale, raw functions as a vegetables with balanced macronutrients (35 kcal) driving its core energy contribution. Standing out in micronutrient concentration, it provides 325% of your daily value for Vitamin K (390 µg) in a standard 100g portion. Featuring a modest calorie density of 0.4 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 2.9 g
- Carbohydrates
- 4.4 g
- Fat
- 1.5 g
- Fiber
- 4.1 g
Produce Profile: Hydration & Micronutrients
Kale, raw provides natural botanical nutrition with 35 calories per 100g. Providing 4.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Immune Booster (Vitamin C)
Provides over 100% of your recommended daily Vitamin C intake (93.4 mg) in a single 100g serving, supporting collagen synthesis and immune defenses.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 2.9 g |
| Energy | 148 kJ |
| Fiber, total dietary | 4.1 g |
| Total lipid (fat) | 1.5 g |
| Carbohydrate, by difference | 4.4 g |
| Energy | 35 kcal |
| Sugars, Total | 0.8 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 390 µg |
| Vitamin C | 93.4 mg |
| Manganese | 0.9 mg |
| Vitamin A | 241 µg |
| Calcium | 254 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 241 µg |
| Vitamin K (phylloquinone) | 390 µg |
| Vitamin C, total ascorbic acid | 93.4 mg |
| Vitamin E (alpha-tocopherol) | 0.7 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 32.7 mg |
| Phosphorus, P | 55 mg |
| Sodium, Na | 53 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.9 mg |
| Calcium, Ca | 254 mg |
| Potassium, K | 348 mg |
| Zinc, Zn | 0.4 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Cryptoxanthin, beta | 27 µg |
| Carotene, beta | 2870 µg |
| Ash | 1.5 g |
| Fructose | 0.4 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 62 µg |
| Glucose | 0.4 g |
| Water | 89.6 g |
| Lutein + zeaxanthin | 6260 µg |
| Tocopherol, gamma | 0.1 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.4 mg |
| Nitrogen | 0.5 g |
Serving calculator
Common serving sizes
- pieces of ~1"21 g
- Serving85 g
Compare Kale, raw with Category Peers
Kale, cooked, boiled, drained, without salt vs Kale, raw
Compared to Kale, cooked, boiled, drained, without salt, Kale, raw has 425% more Vitamin C and 2% lower calories per 100g.
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt vs Kale, raw
Compared to Turnip greens and turnips, frozen, cooked, boiled, drained, without salt, Kale, raw has 413% more Vitamin C and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Kale, raw?
A standard 100-gram serving of Kale, raw contains 35 calories (146 kJ), alongside 2.9g of protein, 4.4g of carbohydrates, and 1.5g of fat.
In common serving sizes:- 21g (pieces of ~1"): ~7 kcal
- 85g: ~30 kcal
Is Kale, raw suitable for a keto or low-carb diet?
Yes. With only 0.3g of net carbs per 100g (4.4g total carbohydrates minus 4.1g dietary fiber), Kale, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Kale, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Kale, raw are:
- Vitamin K: 390 µg (325% of your daily value)
- Vitamin C: 93.4 mg (104% of your daily value)
- Manganese: 0.92 mg (40% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 323505).