Printed from

Kale, raw

Select portion size:
Nutrition Facts
Portion Size21 g
Amount Per Portion7.2
% Daily Value *
Total Fat 0.3g 0 %
Sodium 11mg 0 %
Total Carbohydrate 0.9g 0 %
   Dietary Fiber 0.8g 3 %
Protein 0.6g 1 %
Calcium 52mg 4 %
Iron 0.3mg 2 %
Potassium 72mg 2 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
  Share by URL

Kale, raw nutrition facts and analysis per 1 cup (20.6 g)

NutrientAmount DV
Vitamin A, RAE 49.65 mcg6 %
  Carotene, alpha 0.00 mcg
  Carotene, beta 591.22 mcg
  Cryptoxanthin, beta 5.56 mcg
  Lutein + zeaxanthin 1289.56 mcg
  Lycopene 0.00 mcg
Thiamin [Vitamin B1]0.023 mg2 %
Riboflavin [Vitamin B2]0.071 mg5 %
Niacin [Vitamin B3]0.243 mg2 %
Pantothenic acid [Vitamin B5]0.076 mg2 %
Vitamin B6 0.030 mg2 %
Vitamin C [Ascorbic acid]19.2 mg21 %
Vitamin E (alpha-tocopherol) 0.14 mg1 %
  Tocopherol, alpha 0.14 mg
  Tocopherol, beta 0.00 mg
  Tocopherol, delta 0.00 mg
  Tocopherol, gamma 0.03 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K 80.3 mcg67 %
  Vitamin K1 [Phylloquinone]80.3 mcg
  Vitamin K2 [Menaquinone]0.0 mcg
  Dihydrophylloquinone 0.0 mcg

NutrientAmount DV
Calcium 52.32 mg4 %
Copper 0.01 mg1 %
Iron 0.33 mg2 %
Magnesium 6.74 mg2 %
Manganese 0.190 mg8 %
Phosphorus 11.33 mg1 %
Potassium 71.69 mg2 %
Sodium 10.92 mg0 %
Zinc 0.08 mg1 %

Proteins and Amino acids
NutrientAmount DV
Protein 0.60 g1 %

NutrientAmount DV
Carbohydrate 0.91 g0 %
  Fiber 0.84 g3 %
    Fructose 0.08 g
    Galactose 0.00 g
    Glucose 0.08 g
    Lactose 0.00 g
    Maltose 0.00 g
    Sucrose 0.00 g
  Net carbs 0.07 g

Fats and Fatty Acids
NutrientAmount DV
Fat 0.307 g0 %

NutrientAmount DV
Ash 0.32 g
Nitrogen 0.10 g
Water 18.46 g

Kale, raw contains 7.2 calories per 20.6 g serving. This serving contains 0.3 g of fat, 0.6 g of protein and 0.9 g of carbohydrate. The latter is g sugar and 0.8 g of dietary fiber, the rest is complex carbohydrate. Kale, raw contains g of saturated fat and mg of cholesterol per serving. 20.6 g of Kale, raw contains 49.65 mcg vitamin A, 19.2 mg vitamin C as well as 0.33 mg of iron, 52.32 mg of calcium, 72 mg of potassium.
Food properties
SourceUSDA Foundation foods
Please let us know if you have any suggestions on how to make this website better.
Kale, raw nutrition facts and analysis.. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
Contribute to this site | Contact webmaster
NutritionValue.Org - Nutrition facts exposed
Terms and Conditions | Privacy Policy | Do Not Sell My Personal Information
Copyright 2024 All rights reserved