Kale
Raw
9 calories, 0.7 grams protein, 1.1 grams carbohydrate, and 0.4 grams fat for 1 serving · 25 g.
Nutrition overview
1 serving · 25 g · Raw
Kale provides 9 calories, 0.7 g protein, 1.1 g carbs, and 0.4 g fat per 1 serving · 25 g.
9
calories
Protein
0.7g
Carbs
1.1g
Fat
0.4g
Nutrition facts
Complete nutrition
| Nutrient | Amount |
|---|---|
| Macronutrients | |
| Protein | 0.7 g |
| Total fat | 0.4 g |
| Total carbohydrate (by difference) | 1.1 g |
| Dietary fiber | 1.0 g |
| Total sugars | 0.2 g |
| Minerals | |
| Calcium | 63.5 mg |
| Iron | 0.40 mg |
| Magnesium | 8.2 mg |
| Phosphorus | 13.8 mg |
| Potassium | 87.0 mg |
| Sodium | 13.3 mg |
| Zinc | 0.10 mg |
| Copper | 0.01 mg |
| Manganese | 0.23 mg |
| Selenium | 0.2 mcg |
| Vitamins | |
| Vitamin A, RAE | 60.3 mcg |
| Vitamin C | 23.4 mg |
| Vitamin D (D2 + D3) | 0.0 mcg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin K1 (phylloquinone) | 97.5 mcg |
| Thiamin (B1) | 0.03 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 0.30 mg |
| Pantothenic acid (B5) | 0.09 mg |
| Vitamin B6 | 0.04 mg |
| Folate, DFE | 5.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Other essential nutrient | |
| Choline, total | 4.8 mg |
Practical calorie guide
Calories by serving size
One cup of kale (25 g) has 9 calories.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ¼ serving | 6.25 g | 2 | 0.2 g | 0.3 g | 0.1 g |
| ½ serving | 12.5 g | 4 | 0.4 g | 0.6 g | 0.2 g |
| 1 serving | 25 g | 9 | 0.7 g | 1.1 g | 0.4 g |
| 2 servings | 50 g | 18 | 1.5 g | 2.2 g | 0.7 g |
Calories by variety and preparation
Compare the default source-backed serving for each available variety or preparation.
| Variety or preparation | Serving | Per serving | Per 100 g |
|---|---|---|---|
| Raw | 1 cup · 25 g | 9 cal | 35 cal |
| Cooked, boiled | 1 cup · 118 g | 42 cal | 36 cal |
| Frozen, then cooked and boiled | 1 cooked · 118 g | 42 cal | 36 cal |
View data sources
Nutrition records and methodology
View data sources
Nutrition records and methodology
Primary calorie record
Kale, raw
USDA FoodData Central Foundation Foods
Record 323505 · 100% match
- Reported
- 24
- Estimated
- 5
- Assumed zero
- 0
- Calculated
- 0
Contributing sources
- Open source
USDA FoodData Central Foundation Foods
USDA Agricultural Research Service · FDC 15.0 / 2026-04-30 · CC0 1.0 / United States public domain
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses
Detailed source and derivation status is retained for every nutrient in this profile.
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