Kale, raw
Portion converter
Nutrition data is published per 100 g. Pick a portion to see what it works out to.
| Nutrient | Per 100 g | In this amount |
|---|---|---|
| Energy(chosen energy value) | 35 kcal | 7 kcal |
| Water | 89.6 g | 18.5 g |
| Energy (Atwater General Factors) | 43 kcal | 9 kcal |
| Energy (Atwater Specific Factors) | 35 kcal | 7 kcal |
| Energy | 148 kJ | 30 kJ |
| Nitrogen | 0.47 g | 0.10 g |
| Protein | 2.92 g | 0.60 g |
| Total lipid (fat) | 1.49 g | 0.31 g |
| Ash | 1.54 g | 0.32 g |
| Carbohydrate, by difference | 4.42 g | 0.91 g |
| Fiber, total dietary | 4.10 g | 0.84 g |
| Sugars, Total NLEA | 0.80 g | 0.16 g |
| Sucrose | 0 g | 0 g |
| Glucose | 0.40 g | 0.08 g |
| Fructose | 0.40 g | 0.08 g |
| Lactose | 0 g | 0 g |
Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.
About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.
This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.
Nutrition per 100 g
51 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.
| Nutrient | Per 100 g | Samples |
|---|---|---|
| Energy(chosen energy value) | 35 kcal | — |
| Water | 89.6 g | 5 |
| Energy (Atwater General Factors) | 43 kcal | — |
| Energy (Atwater Specific Factors) | 35 kcal | — |
| Energy | 148 kJ | — |
| Nitrogen | 0.47 g | 5 |
| Protein | 2.92 g | — |
| Total lipid (fat) | 1.49 g | 5 |
| Ash | 1.54 g | 5 |
| Carbohydrate, by difference | 4.42 g | — |
| Fiber, total dietary | 4.10 g | 2 |
| Sugars, Total NLEA | 0.80 g | — |
| Sucrose | 0 g | 2 |
| Glucose | 0.40 g | 2 |
| Fructose | 0.40 g | 2 |
| Lactose | 0 g | 2 |
| Maltose | 0 g | 2 |
| Galactose | 0 g | 2 |
| Calcium, Ca | 254.0 mg | 5 |
| Iron, Fe | 1.60 mg | 5 |
| Magnesium, Mg | 32.7 mg | 5 |
| Phosphorus, P | 55.0 mg | 5 |
| Potassium, K | 348.0 mg | 5 |
| Sodium, Na | 53.0 mg | 5 |
| Zinc, Zn | 0.39 mg | 5 |
| Copper, Cu | 0.05 mg | 5 |
| Manganese, Mn | 0.92 mg | 5 |
| Vitamin C, total ascorbic acid | 93.4 mg | 5 |
| Thiamin | 0.11 mg | 3 |
| Riboflavin | 0.35 mg | 3 |
| Niacin | 1.18 mg | 3 |
| Pantothenic acid | 0.37 mg | 2 |
| Vitamin B-6 | 0.15 mg | 3 |
| Folate, total | 62.0 µg | 3 |
| Vitamin A, RAE | 241.0 µg | — |
| Carotene, beta | 2870.0 µg | 3 |
| Carotene, alpha | 0 µg | 3 |
| Cryptoxanthin, beta | 27.0 µg | 3 |
| Lycopene | 0 µg | 3 |
| Lutein + zeaxanthin | 6260.0 µg | 3 |
| Vitamin E (alpha-tocopherol) | 0.66 mg | 3 |
| Tocopherol, beta | 0 mg | 3 |
| Tocopherol, gamma | 0.14 mg | 3 |
| Tocopherol, delta | 0 mg | 3 |
| Tocotrienol, alpha | 0 mg | 3 |
| Tocotrienol, beta | 0 mg | 3 |
| Tocotrienol, gamma | 0 mg | 3 |
| Tocotrienol, delta | 0 mg | 3 |
| Vitamin K (phylloquinone) | 390.0 µg | 3 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 3 |
| Vitamin K (Menaquinone-4) | 0 µg | 3 |
Why there is only one energy value here
USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 1008 — Energy — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.
Published portion sizes
These are the measured weights this site uses for conversion.
| Portion | Grams | Energy |
|---|---|---|
| 1 cup (pieces of ~1") | 20.6 | 7 |
Portions without a measured weight are listed but cannot be converted — we do not guess a weight for them.
Allergens: do not rely on this page
This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.
If you have a food allergy, treat this page as background information only.
Similar foods
Vegetables and Vegetable Products
- Alfalfa seeds, sprouted, raw84
- Amaranth leaves, cooked, boiled, drained, with salt62
- Amaranth leaves, cooked, boiled, drained, without salt62
- Amaranth leaves, raw63
- Arrowhead, cooked, boiled, drained, with salt35
- Arrowhead, cooked, boiled, drained, without salt35
- Arrowhead, raw35
- Arrowroot, raw49
- Artichokes, (globe or french), cooked, boiled, drained, with salt69
- Artichokes, (globe or french), cooked, boiled, drained, without salt81
- Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt60
- Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt73
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (Foundation Foods, release 2026-04-30) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27