Kale (raw)
Massage it with oil and salt: breaking the cell walls is why prepared kale reads as tender.
| Energy | Protein | Carbs | Fiber | Fat | |
|---|---|---|---|---|---|
| Per 100 g | 35 kcal | 2.9 g | 4.4 g | 4.1 g | 1.5 g |
| Per 100 kcal | — | 8.3 g | 12.6 g | 11.7 g | 4.3 g |
| One cup · 67 g | 23 kcal | 2.0 g | 3.0 g | 2.7 g | 1.0 g |
Where the calories come from
Also in 100 g
| Total sugars | — |
|---|---|
| Saturated fat | — |
| Sodium | 53 mg · 2% DV |
| Potassium | 348 mg · 7% DV |
| Calcium | 254 mg · 20% DV |
| Iron | 2 mg · 9% DV |
| Magnesium | 33 mg · 8% DV |
| Vitamin C | 93.4 mg · 104% DV |
| Vitamin A (RAE) | 241 mcg · 27% DV |
| Vitamin E (alpha-tocopherol) | 0.7 mg · 4% DV |
| Vitamin B6 | 0.15 mg · 9% DV |
| Phosphorus | 55 mg · 4% DV |
| Copper | 0.05 mg · 6% DV |
| Potassium : sodium | 6.6 : 1 · favorable |
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DV = FDA daily value for adults (21 CFR 101.9). A dash (—) means the USDA entry for this food does not report that nutrient — we leave it blank rather than estimate it. Values synced from USDA FoodData Central., entry 323505 Fiber sits inside the carbs figure.
1027 gfor 30 g protein
360 kcalthose grams cost
4.1 gfiber per 100 g
Where it sits in the whole library
Rank within vegetables
Fiber, in context
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