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Kale Nutrition Facts: Is Kale Good for You?
Based on USDA data, raw kale provides several key nutrients. A 100-gram serving is high in vitamins A, C, K, and riboflavin, as well as the minerals calcium and manganese. It is low in calories, saturated fat, and sugar, and contains 4.1 grams of dietary fiber. Whether it’s a beneficial part of your diet depends on your total food intake, preparation methods, and portion sizes.
Per 100 g · Kale, raw
What stands out in kale
- High in vitamin K. A 100-gram serving of raw kale contains 390 mcg of Vitamin K. This amount provides 325% of the Daily Value (%DV).
- High in vitamin C. Raw kale supplies 93.4 mg of Vitamin C per 100 grams. This is 104% of the Daily Value.
- High in calcium. Per 100 grams, raw kale has 254 mg of calcium. This provides 20% of the Daily Value.
- Good source of fiber. A 100-gram serving of raw kale offers 4.1 grams of dietary fiber, which is 15% of the Daily Value.
What to keep in mind
- This nutrition data is for raw kale. Cooking methods, as well as added ingredients like oils or dressings, will change the final nutritional values. The raw vegetable contains very low amounts of sodium, sugar, and saturated fat.
Kale nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 35 kcal | – |
| Protein | 2.9 g | 6% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Monounsaturated fat | 0.1 g | – |
| Polyunsaturated fat | 0.67 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 4.4 g | 2% |
| Dietary fiber | 4.1 g | 15% |
| Total sugars | 0.99 g | – |
| Water | 89.6 g | – |
| Sodium | 53 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 348 mg | 7% |
| Calcium | 254 mg | 20% |
| Iron | 1.6 mg | 9% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 55 mg | 4% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.05 mg | 6% |
| Manganese | 0.92 mg | 40% |
| Selenium | 0.9 mcg | 2% |
| Vitamin A (RAE) | 241 mcg | 27% |
| Vitamin C | 93.4 mg | 104% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.66 mg | 4% |
| Vitamin K | 390 mcg | 325% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.35 mg | 27% |
| Niacin (B3) | 1.2 mg | 7% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate (DFE) | 62 mcg | 16% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 0.5 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Kale by portion
The data shows that a 1-cup portion of raw kale, which weighs 21 grams, is much smaller than the standard 100-gram reference serving. This 1-cup portion contains 7 calories, about 1 gram of carbohydrates, 1 gram of dietary fiber, and less than 1 gram of protein. The sugar content is very low, at about 0.2 grams per cup.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 21 g | 7 | 0.6 g | 0.9 g | 0.9 g | 0.3 g |
How kale compares with other vegetables
Among the 38 vegetables on this site for which data is available, raw kale ranks first for calcium content, with 254 mg per 100 grams. It also ranks very high for Vitamin C (2nd) and Vitamin K (3rd). Its total fat content, at 1.5 grams, is the highest in the group, though it is primarily unsaturated fat. Compared to similar vegetables, kale’s 35 calories per 100 grams is close to that of broccoli, okra, and collard greens. Its fiber content of 4.1 grams is similar to collard greens and higher than broccoli.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Kale | 35 | 2.9 g | 4.4 g | 4.1 g | 1.5 g |
| Broccoli | 34 | 2.8 g | 6.6 g | 2.6 g | 0.37 g |
| Okra | 33 | 1.9 g | 7.5 g | 3.2 g | 0.19 g |
| Rutabaga | 37 | 1.1 g | 8.6 g | 2.3 g | 0.16 g |
| Collard Greens | 32 | 3 g | 5.4 g | 4 g | 0.61 g |
Quick answers
How many calories are in a cup of raw kale?
A 1-cup portion of raw kale, weighing 21 grams, contains 7 calories.
How much fiber is in raw kale?
A 1-cup (21 g) serving of raw kale has 0.9 grams of dietary fiber. A larger 100-gram serving has 4.1 grams of fiber, which is 15% of the Daily Value.
How much sugar is in kale?
Raw kale is very low in sugar. A 100-gram serving contains just under 1 gram of total sugars, and a 1-cup portion has about 0.2 grams.
When to talk to a doctor or dietitian
- It supplies 390 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how kale fits your situation.
Last updated October 21, 2026