Kale, raw

1 cup (21 g): 7 kcal, 0.6 g protein, 0.9 g carbohydrate and 0.3 g fat.

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Nutrition Facts

Serving size1 cup (21 g)

Amount per serving

Calories5

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate <1g	0%
Dietary Fiber <1g	3%
Total Sugars 0g
Includes Added Sugars ≤0g	≤0%
Protein <1g	1%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 0.3mg	0%
Potassium 70mg	0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (21 g) gives you

High in Vitamin C (22% DV), Vitamin K (68% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

27% protein · 41% carbohydrate · 32% fat

Protein: 1 g 27%
Carbs: 1 g 41%
Fat: 0 g 31%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 91% of foods
Protein: more than 29% of foods
Total fat: less than 69% of foods
Carbohydrate: more than 42% of foods
Dietary fiber: more than 86% of foods
Total sugars: less than 54% of foods
Sodium: less than 65% of foods

All nutrients (57)

Amounts for 1 cup (21 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	7.35 kcal	35 kcal
Protein	0.613 g	2.92 g	1%
Carbohydrate	0.928 g	4.42 g	0%
Dietary fiber	0.861 g	4.1 g	3%
Total sugars	0.208 g	0.99 g
Water	18.8 g	89.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.313 g	1.49 g	0%
Saturated fat	0.037 g	0.178 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.022 g	0.104 g
Polyunsaturated fat	0.141 g	0.673 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	53.3 mg	254 mg	4%
Iron	0.336 mg	1.6 mg	2%
Magnesium	6.93 mg	33 mg	2%
Phosphorus	11.6 mg	55 mg	1%
Potassium	73.1 mg	348 mg	2%
Sodium	11.1 mg	53 mg	0%
Zinc	0.082 mg	0.39 mg	1%
Copper	0.011 mg	0.053 mg	1%
Manganese	0.193 mg	0.92 mg	8%
Selenium	0.189 mcg	0.9 mcg	0%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	50.6 mcg	241 mcg	6%
Vitamin C	19.6 mg	93.4 mg	22%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.139 mg	0.66 mg	1%
Vitamin K	81.8 mcg	390 mcg	68%
Thiamin (B1)	0.024 mg	0.113 mg	2%
Riboflavin (B2)	0.073 mg	0.347 mg	6%
Niacin (B3)	0.248 mg	1.18 mg	2%
Pantothenic acid (B5)	0.078 mg	0.37 mg	2%
Vitamin B6	0.031 mg	0.147 mg	2%
Folate	13 mcg	62 mcg	3%
Vitamin B12	0 mcg	0 mcg	0%
Choline	0.105 mg	0.5 mg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.007 g	0.035 g
Threonine	0.028 g	0.131 g
Isoleucine	0.037 g	0.175 g
Leucine	0.043 g	0.205 g
Lysine	0.037 g	0.175 g
Methionine	0.006 g	0.029 g
Cystine	0.008 g	0.038 g
Phenylalanine	0.032 g	0.15 g
Tyrosine	0.022 g	0.103 g
Valine	0.033 g	0.159 g
Arginine	0.034 g	0.163 g
Histidine	0.036 g	0.172 g
Alanine	0.031 g	0.147 g
Aspartic acid	0.055 g	0.262 g
Glutamic acid	0.07 g	0.331 g
Glycine	0.03 g	0.141 g
Proline	0.037 g	0.174 g
Serine	0.026 g	0.123 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168421(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.