Kale, raw
Per 100 g, Kale, raw provides 35 kcal, making it a very low-calorie food. It contains 2.92 g of protein, 4.42 g of carbohydrate and 1.49 g of fat, with 4.1 g of dietary fibre. Per 100 g it is an excellent source of vitamin C, and a good source of vitamin A.
Full nutrition facts per 100 g
| Nutrient | Amount | %DV* |
|---|---|---|
| Protein | 2.92 g | 6% |
| Total fat | 1.49 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Carbohydrates | 4.42 g | 2% |
| Fibre | 4.1 g | 15% |
| Sodium | 53 mg | 2% |
| Potassium | 348 mg | 7% |
| Calcium | 254 mg | 20% |
| Iron | 1.6 mg | 9% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 93.4 mg | 104% |
| Vitamin A | 241 µg | 27% |
| Cholesterol | 0 mg | 0% |
* Percent Daily Values are based on a 2,000-calorie reference diet (FDA). Your needs may differ.
About Kale
Raw kale is a sturdy, dark leafy green often used in salads, smoothies or lightly cooked side dishes, valued for how much nutrition it packs into relatively few calories. At just 35 kcal per 100 g, it delivers 254 mg of calcium, 348 mg of potassium and 33 mg of magnesium, plus a standout 93.4 mg of vitamin C per 100 g, alongside 241 micrograms of vitamin A. Fibre comes in at 4.1 g per 100 g, which is substantial for a vegetable eaten mostly raw.
Its calcium content is particularly notable among green vegetables, and mainstream dietary advice generally encourages a good variety of leafy greens as part of a balanced diet, without singling any one of them out as essential on its own. Raw kale's texture is tougher than lettuce, so a practical tip is to massage the shredded leaves with a little oil or dressing before serving, which softens them and makes the salad noticeably more pleasant to eat.