Kale, Raw — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Ash | 1.54 g |
| Calcium, Ca | 254 mg |
| Carbohydrate, by difference | 4.42 g |
| Carotene, alpha | 0 µg |
| Carotene, beta | 2870 µg |
| Copper, Cu | 0.053 mg |
| Cryptoxanthin, beta | 27 µg |
| Energy | 148 kJ |
| Energy | 35 kcal |
| Fiber, total dietary | 4.1 g |
| Folate, total | 62 µg |
| Fructose | 0.4 g |
| Galactose | 0 g |
| Glucose | 0.4 g |
| Iron, Fe | 1.6 mg |
| Lactose | 0 g |
| Lutein + zeaxanthin | 6260 µg |
| Lycopene | 0 µg |
| Magnesium, Mg | 32.7 mg |
| Maltose | 0 g |
| Manganese, Mn | 0.92 mg |
| Niacin | 1.18 mg |
| Nitrogen | 0.47 g |
| Pantothenic acid | 0.37 mg |
| Phosphorus, P | 55 mg |
| Potassium, K | 348 mg |
| Protein | 2.92 g |
| Riboflavin | 0.347 mg |
| Sodium, Na | 53 mg |
| Sucrose | 0 g |
| Sugars, Total | 0.8 g |
| Thiamin | 0.113 mg |
| Tocopherol, beta | 0 mg |
| Tocopherol, delta | 0 mg |
| Tocopherol, gamma | 0.14 mg |
| Tocotrienol, alpha | 0 mg |
| Tocotrienol, beta | 0 mg |
| Tocotrienol, delta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Total lipid (fat) | 1.49 g |
| Vitamin A, RAE | 241 µg |
| Vitamin B-6 | 0.147 mg |
| Vitamin C, total ascorbic acid | 93.4 mg |
| Vitamin E (alpha-tocopherol) | 0.66 mg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (Menaquinone-4) | 0 µg |
| Vitamin K (phylloquinone) | 390 µg |
| Water | 89.6 g |
| Zinc, Zn | 0.39 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 323505, usda_ff (released 2026-04-30). https://bettermenu.live/tools/ingredient-search/us/foods/kale-raw-323505/