Kaleraw
USDA has newer measurements for this food. See Kale, raw in Foundation Foods. This older SR Legacy record is kept for reference.
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Nutrition Facts
Serving size1 cup (21 g)
Amount per serving
Calories
% Daily Value*
Total Fat 0.31 g0%
Saturated Fat 0.04 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 11 mg0%
Total Carbohydrate 0.93 g0%
Dietary Fiber 0.86 g3%
Total Sugars 0.21 g
Protein 0.61 g
Vitamin D 0 mcg0%
Calcium 53 mg4%
Iron 0.34 mg2%
Potassium 73 mg2%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 cup (21 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 7.4 kcal | 35 kcal | ||
| Protein | 0.61 g | 1% | 2.9 g | |
| Carbohydrate | 0.93 g | 0% | 4.4 g | |
| Fiber | 0.86 g | 3% | 4.1 g | |
| Total sugars | 0.21 g | 0.99 g | ||
| Total fat | 0.31 g | 0% | 1.5 g | |
| Saturated fat | 0.04 g | 0% | 0.18 g | |
| Monounsaturated fat | 0.02 g | 0.1 g | ||
| Polyunsaturated fat | 0.14 g | 0.67 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 51 mcg | 6% | 241 mcg | |
| Vitamin C | 20 mg | 22% | 93 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 0.14 mg | 1% | 0.66 mg | |
| Vitamin K | 82 mcg | 68% | 390 mcg | |
| Thiamin (B1) | 0.02 mg | 2% | 0.11 mg | |
| Riboflavin (B2) | 0.07 mg | 6% | 0.35 mg | |
| Niacin (B3) | 0.25 mg | 2% | 1.2 mg | |
| Vitamin B6 | 0.03 mg | 2% | 0.15 mg | |
| Folate (DFE) | 13 mcg | 3% | 62 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.08 mg | 2% | 0.37 mg | |
| Choline | 0.11 mg | 0% | 0.5 mg | |
| Minerals | ||||
| Calcium | 53 mg | 4% | 254 mg | |
| Iron | 0.34 mg | 2% | 1.6 mg | |
| Magnesium | 6.9 mg | 2% | 33 mg | |
| Phosphorus | 12 mg | 1% | 55 mg | |
| Potassium | 73 mg | 2% | 348 mg | |
| Sodium | 11 mg | 0% | 53 mg | |
| Zinc | 0.08 mg | 1% | 0.39 mg | |
| Copper | 0.01 mg | 1% | 0.05 mg | |
| Manganese | 0.19 mg | 8% | 0.92 mg | |
| Selenium | 0.19 mcg | 0% | 0.9 mcg | |
| Other | ||||
| Omega-3 ALA | 0.08 g | 5% | 0.38 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 19 g | 90 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of kale
- Kalecooked, boiled, drained, without salt42 kcal per 1 cupRich in Vitamin K
- Kalefrozen, unprepared19 kcal per 0.33 cupRich in Vitamin K
- Kalefrozen, cooked, boiled, drained, without salt42 kcal per 1 cup, cookedRich in Vitamin K
- Kalecooked, boiled, drained, with salt52 kcal per 1 cupRich in Vitamin K
- Kalefrozen, cooked, boiled, drained, with salt42 kcal per 1 cupRich in Vitamin K
Nutritionally similar foods
- Collardsraw33 kcal per 1 standard servingRich in Vitamin K
- Arugulababy, raw22 kcal per 1 standard servingRich in Vitamin C
- Mustard greensraw15 kcal per 1 cup, choppedRich in Vitamin K
- Chivesraw2 kcal per 1 tsp chopped
- Lambsquartersraw43 kcal per 100 gRich in Vitamin C
- Cressgarden, raw2 kcal per 1 sprigRich in Vitamin K
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
- Same food elsewhere
- USDA Foundation
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.