Food Nutrition Facts: Kale, raw

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Food Description:
(fdcid: 323505)
 Kale, raw
Scientific Name: Brassica oleracea (Acephala Group)
Food Category: Vegetables and Vegetable Products
Food Information: Kale is one of the most nutritious green leafy vegetable. It is super rich in Vitamin K, Vitamin C, and Manganese. It is very rich in Vitamin A, Riboflavin (Vitamin B2), Calcium, and Folate. It is also rich in antioxidants compounds, especially the purple kale varieties contain anthocyanin antioxidants. This nutrients packed vegetable provides the following key health benefits:

  • Powerful antioxidants: the high amount of beta-carotene (a precursor of Vitamin A), vitamin C, various flavonoids and polyphenols contribute to kale's antioxidants property. The antioxidants compounds may slow the growth of cancer cells, help ease inflammation, support heart health, etc.
  • May help lower LDL ("bad") cholesterol levels: kale contains bile acid sequestrants which can bind bile acids in your digestive system and prevent them from being reabsorbed into the bloodstream to become cholesterol. Also the good amount of soluble fiber in kale can reduce the absorption of cholesterol in the intestines.
  • Cancer prevention properties: kale contains several bioactive compounds that may help prevent cancer formation by neutralizing carcinogens, reducing inflammation, and supporting the body's detoxification systems. These compounds include isothiocyanates (such as sulforaphane and indole-3-carbinol), flavonoids, and chlorophyll. Lightly steamed kale can enhance the isothiocyanate availability.
  • Support eye health: the good amount of lutein and zeaxanthin, and beta-carotene in kale are beneficial for eye health. Lutein and zeaxanthin can protect eyes from macular degeneration and cataracts; beta-carotene is essential for vision.
  • Supports bone health: the super rich Vitamin K is crucial for the bone mineralization and fractures prevention. And the good amount of calcium and magnesium are key minerals for bone strength.
  • Support brain health: Vitamin K is important for brain cell signaling. Lutein, zeaxanthin, and beta-carotene may improve cognitive function and reduced risk of dementia.
  • Supports healthy skin and hair: rich Vitamin C helps collagen production. Beta-carotene supports skin renewal and hair growth.

Caution:

  • Since kale is extremely rich in Vitamin K, people who are taking blood thinners need to be cautious on the amount of kale to take because Vitamin K helps blood clotting.
  • Kale contains oxalates, which may contribute to kidney stones in sensitive individuals. Lightly steamed or boiled kale can reduces oxalates.
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		35
% Daily Value*
Total Fat 1.49g 1.9%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 53mg 2.3%
Total Carbohydrate 4.42g 1.6%
Dietary Fiber 4.1g 14.6%
Total Sugars 0.8g
Includes 0g Added Sugars 0%
Protein 2.92g 5.8%
Vitamin D 0mcg 0%
Calcium 254mg 19.5%
Iron 1.6mg 8.9%
Potassium 348mg 7.4%
Vitamin A 241 mcg 26.8%
Vitamin C 93.4mg 103.8%
Thiamin 0.11mg 9.4%
Riboflavin 0.35mg 26.7%
Niacin 1.18mg 7.4%
Vitamin B6 0.15mg 8.6%
Folate 62mcg DFE 15.5%
Phosphorus 55mg 4.4%
Magnesium 32.7mg 7.8%
Zinc 0.39mg 3.5%
* 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.
 
Raw Kale
Simple Kale Salad

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 43 kcal, Reported: 35 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 4.42 17.68 41.3% 45-65%
Protein 2.92 11.68 27.3% 10-35%
Total Fat 1.49 13.41 31.4% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Calcium, Ca 254 mg 19.54%
Folate, total (Vitamin B9) 62 µg 15.50%
Fiber, total dietary 4.1 g 14.64%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin K (phylloquinone) 390 µg 325.00%
Vitamin C, total ascorbic acid 93.4 mg 103.78%
Manganese, Mn 0.92 mg 40.00%
Vitamin A, RAE 241 µg 26.78%
Riboflavin (Vitamin B2) 0.347 mg 26.69%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 89.6 g
Energy 35 kcal 1.75% 2,000 kcal
Energy 148 kJ
Nitrogen 0.47 g
Protein 2.92 g 5.84% 50 g
Total lipid (fat) 1.49 g 1.91% 78 g
Ash 1.54 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 254 mg 19.54% 1,300 mg
Iron, Fe 1.6 mg 8.89% 18 mg
Magnesium, Mg 32.7 mg 7.79% 420 mg
Phosphorus, P 55 mg 4.40% 1,250 mg
Potassium, K 348 mg 7.40% 4,700 mg
Sodium, Na 53 mg 2.30% 2,300 mg
Zinc, Zn 0.39 mg 3.55% 11 mg
Copper, Cu 0.053 mg 5.89% 0.9 mg
Manganese, Mn 0.92 mg 40.00% 2.3 mg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 93.4 mg 103.78% 90 mg
Thiamin (Vitamin B1) 0.113 mg 9.42% 1.2 mg
Riboflavin (Vitamin B2) 0.347 mg 26.69% 1.3 mg
Niacin (Vitamin B3) 1.18 mg 7.38% 16 mg
Pantothenic acid (Vitamin B5) 0.37 mg 7.40% 5 mg
Vitamin B6 0.147 mg 8.65% 1.7 mg
Folate, total (Vitamin B9) 62 µg 15.50% 400 µg
Vitamin A, RAE 241 µg 26.78% 900 µg
Carotene, beta 2870 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 27 µg
Lycopene 0 µg
Lutein + zeaxanthin 6260 µg
Vitamin E (alpha-tocopherol) 0.66 mg 4.40% 15 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.14 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin K (phylloquinone) 390 µg 325.00% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 0 µg


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Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 4.42 g 1.61% 275 g
Fiber, total dietary 4.1 g 14.64% 28 g
Sugars, Total 0.8 g 1.60% 50 g
Sucrose 0 g
Glucose 0.4 g
Fructose 0.4 g
Lactose 0 g
Maltose 0 g
Galactose 0 g



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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