Kale, raw
1 cup, pieces of ~1" (21 g): 7 kcal, 0.6 g protein, 0.9 g carbohydrate and 0.3 g fat.
Log 1 cup, pieces of ~1" (21 g) to todayCompare with another food
Nutrition Facts
Serving size1 cup, pieces of ~1" (21 g)
Amount per serving
Calories5
% Daily Value*
| Total Fat 0g | 0% |
|---|---|
| Saturated Fat — | |
| Trans Fat — | |
| Cholesterol — | |
| Sodium 10mg | 0% |
| Total Carbohydrate <1g | 0% |
| Dietary Fiber <1g | 3% |
| Total Sugars 0g | |
| Includes Added Sugars ≤0g | ≤0% |
| Protein <1g | 1% |
| Vitamin D — | |
| 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, pieces of ~1" (21 g) gives you
High in Vitamin C (21% DV), Vitamin K (67% DV)
Low in total fat, 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 56% of foods
- Sodium: less than 65% of foods
All nutrients (26)
Amounts for 1 cup, pieces of ~1" (21 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 7.21 kcal | 35 kcal | |
| Protein | 0.602 g | 2.92 g | 1% |
| Carbohydrate | 0.911 g | 4.42 g | 0% |
| Dietary fiber | 0.845 g | 4.1 g | 3% |
| Total sugars | 0.165 g | 0.8 g | |
| Water | 18.5 g | 89.6 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 0.307 g | 1.49 g | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 52.3 mg | 254 mg | 4% |
| Iron | 0.33 mg | 1.6 mg | 2% |
| Magnesium | 6.74 mg | 32.7 mg | 2% |
| Phosphorus | 11.3 mg | 55 mg | 1% |
| Potassium | 71.7 mg | 348 mg | 2% |
| Sodium | 10.9 mg | 53 mg | 0% |
| Zinc | 0.08 mg | 0.39 mg | 1% |
| Copper | 0.011 mg | 0.053 mg | 1% |
| Manganese | 0.19 mg | 0.92 mg | 8% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 49.6 mcg | 241 mcg | 6% |
| Vitamin C | 19.2 mg | 93.4 mg | 21% |
| Vitamin E | 0.136 mg | 0.66 mg | 1% |
| Vitamin K | 80.3 mcg | 390 mcg | 67% |
| Thiamin (B1) | 0.023 mg | 0.113 mg | 2% |
| Riboflavin (B2) | 0.071 mg | 0.347 mg | 5% |
| Niacin (B3) | 0.243 mg | 1.18 mg | 2% |
| Pantothenic acid (B5) | 0.076 mg | 0.37 mg | 2% |
| Vitamin B6 | 0.03 mg | 0.147 mg | 2% |
| Folate | 12.8 mcg | 62 mcg | 3% |
Similar foods
- Kale, cooked, boiled, drained, without salt
- Kale, frozen, cooked, boiled, drained, with salt
- Kale, frozen, cooked, boiled, drained, without salt
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- Kale, frozen, unprepared
- Kanpyo, (dried gourd strips)
- Ketchup, restaurant
- Kohlrabi, cooked, boiled, drained, with salt
- Kohlrabi, cooked, boiled, drained, without salt
- Kohlrabi, raw
Sources
- USDA FoodData Central record 323505(Foundation Foods)
- 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.