kale, raw nutrition facts
USDA reference data for kale, raw, shown per 100 grams with FDA-rounded values and % Daily Values — the same numbers the Nutrillius label generator uses.
where the calories come from
full nutrition table
| Nutrient | Per 100g | Per cup (~21g) | % DV* |
|---|---|---|---|
| Calories | 35 | 7 | — |
| Total Fat | 1.5g | 0.3g | 2% |
| Saturated Fat | 0.2g | 0g | 1% |
| Cholesterol | 0mg | 0mg | 0% |
| Sodium | 53mg | 11.1mg | 2% |
| Total Carbohydrate | 4.4g | 0.9g | 2% |
| Dietary Fiber | 4.1g | 0.9g | 15% |
| Total Sugars | 1g | 0.2g | — |
| Protein | 2.9g | 0.6g | 6% |
| Calcium | 254mg | 53.3mg | 20% |
| Iron | 1.6mg | 0.3mg | 9% |
| Potassium | 348mg | 73.1mg | 7% |
* % Daily Values based on a 2,000-calorie diet (FDA 2020 DVs). Source: USDA FoodData Central reference data.
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frequently asked questions
How many calories are in 100g of kale, raw?
There are 35 calories in 100 grams of kale, raw, with 2.9g protein, 4.4g carbohydrates and 1.5g fat.
How much protein is in kale, raw?
Kale, Raw contains 2.9g of protein per 100 grams — about 6% of the FDA Daily Value. One cup (~21g) contains roughly 0.6g.
How many calories in one cup of kale, raw?
One cup of kale, raw weighs about 21g and contains roughly 7 calories.
Is this data suitable for an FDA nutrition label?
Yes — these are USDA reference values, the data source the FDA accepts for database-calculated Nutrition Facts labels. The panel on this page applies real 21 CFR 101.9 rounding. To use kale, raw in your own product label, build it in the free generator.