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Nutrition reference

Kale, Raw

Kale, Raw is published in Vegetables and Vegetable Products as Foundation data. Nutrient values in this profile use a 100 g comparison basis; the displayed energy value is 35 kcal per 100 g. USDA also provides 2 household portion references for this item where shown below. Nutrient percentiles and similar-food links compare only values with matching units across the published FoodData Central collections. These comparisons describe the dataset and are not dietary recommendations, medical advice or a substitute for individual nutrition guidance.

7.3Calorie Percentile
5Similar Foods Count

USDA Foundation Foods comparison

Nutrient percentiles

Percentiles compare same-unit values per 100 g within the published collection.

Calcium, Ca95.9th percentile
Carbohydrate, By Difference30.8th percentile
Copper, Cu29.0th percentile
Fiber, Total Dietary88.1th percentile
Folate, Total84.7th percentile
Iron, Fe63.8th percentile
Magnesium, Mg78.3th percentile
Niacin40.9th percentile
Phosphorus, P27.6th percentile
Potassium, K83.0th percentile
Protein29.5th percentile
Riboflavin89.4th percentile
Sodium, Na27.0th percentile
Thiamin60.4th percentile
Total Lipid (Fat)26.6th percentile
Vitamin A, Rae95.0th percentile
Vitamin B-657.9th percentile
Vitamin C, Total Ascorbic Acid99.2th percentile
Vitamin E (Alpha-Tocopherol)61.5th percentile
Vitamin K (Phylloquinone)99.2th percentile
Zinc, Zn28.2th percentile

Key facts

Serving size
100 g reference basis
Calories
35.0
Food category
Vegetables and Vegetable Products
Food class
FinalFood
Food data type
Foundation
Publication date
4/1/2019
Historical reference
No
Nutrients
Ash1.54 g
Calcium, Ca254 mg
Carbohydrate, by difference4.42 g
Carotene, alpha0.0 µg
Carotene, beta2870.0 µg
Copper, Cu0.053 mg
Cryptoxanthin, beta27.0 µg
Energy35.0 kcal
Fiber, total dietary4.1 g
Folate, total62.0 µg
Fructose0.4 g
Galactose0.0 g
Glucose0.4 g
Iron, Fe1.6 mg
Lactose0.0 g
Lutein + zeaxanthin6260.0 µg
Lycopene0.0 µg
Magnesium, Mg32.7 mg
Maltose0.0 g
Manganese, Mn0.92 mg
Niacin1.18 mg
Nitrogen0.47 g
Pantothenic acid0.37 mg
Phosphorus, P55.0 mg
Potassium, K348 mg
Protein2.92 g
Riboflavin0.347 mg
Sodium, Na53.0 mg
Sucrose0.0 g
Sugars, Total0.8 g
Thiamin0.113 mg
Tocopherol, beta0.0 mg
Tocopherol, delta0.0 mg
Tocopherol, gamma0.14 mg
Tocotrienol, alpha0.0 mg
Tocotrienol, beta0.0 mg
Tocotrienol, delta0.0 mg
Tocotrienol, gamma0.0 mg
Total lipid (fat)1.49 g
Vitamin A, RAE241 µg
Vitamin B-60.147 mg
Vitamin C, total ascorbic acid93.4 mg
Vitamin E (alpha-tocopherol)0.66 mg
Vitamin K (Dihydrophylloquinone)0.0 µg
Vitamin K (Menaquinone-4)0.0 µg
Vitamin K (phylloquinone)390 µg
Water89.6 g
Zinc, Zn0.39 mg

USDA household references

Published portions

Portions translate household measures to gram weights; nutrient comparisons on this site remain per 100 g.

AmountMeasureGram weight
1.0cup20.6 g
1.0RACC85.0 g

USDA analytical context

Nutrient identifiers and derivation

Nutrient IDs, data-point counts and derivation descriptions are preserved from FoodData Central; blank fields were not supplied by the source.

NutrientUSDA IDNumberData pointsDerivationMethod/source description
Ash10072075AAnalytical
Calcium, Ca10873015AAnalytical
Carbohydrate, by difference1005205NoneNCCalculated
Carotene, alpha11083223AAnalytical
Carotene, beta11073213AAnalytical
Copper, Cu10983125AAnalytical
Cryptoxanthin, beta11203343AAnalytical
Energy1008208NoneNCCalculated
Fiber, total dietary10792912AAnalytical
Folate, total11774173AAnalytical
Fructose10122122AAnalytical
Galactose10752872AAnalytical
Glucose10112112AAnalytical
Iron, Fe10893035AAnalytical
Lactose10132132AAnalytical
Lutein + zeaxanthin11233383AAnalytical
Lycopene11223373AAnalytical
Magnesium, Mg10903045AAnalytical
Maltose10142142AAnalytical
Manganese, Mn11013155AAnalytical
Niacin11674063AAnalytical
Nitrogen10022025AAnalytical
Pantothenic acid11704102AAnalytical
Phosphorus, P10913055AAnalytical
Potassium, K10923065AAnalytical
Protein1003203NoneNCCalculated
Riboflavin11664053AAnalytical
Sodium, Na10933075AAnalytical
Sucrose10102102AAnalytical
Sugars, Total1063269.3NoneASSummed
Thiamin11654043AAnalytical
Tocopherol, beta11253413AAnalytical
Tocopherol, delta11273433AAnalytical
Tocopherol, gamma11263423AAnalytical
Tocotrienol, alpha11283443AAnalytical
Tocotrienol, beta11293453AAnalytical
Tocotrienol, delta11313473AAnalytical
Tocotrienol, gamma11303463AAnalytical
Total lipid (fat)10042045AAnalytical
Vitamin A, RAE1106320NoneNCCalculated
Vitamin B-611754153AAnalytical
Vitamin C, total ascorbic acid11624015AAnalytical
Vitamin E (alpha-tocopherol)11093233AAnalytical
Vitamin K (Dihydrophylloquinone)11844293AAnalytical
Vitamin K (Menaquinone-4)11834283AAnalytical
Vitamin K (phylloquinone)11854303AAnalytical
Water10512555AAnalytical
Zinc, Zn10953095AAnalytical

Reviewed original content

Related recipes

Recipes are independently authored and linked to the USDA food record; they are not part of FoodData Central.

Garlic Kale Skillet

4 servings

Ingredients

  • 300 g, stems removed raw kale
  • 1 tablespoon olive oil
  • 2 cloves, sliced garlic
  • 2 tablespoons water
  • 1 teaspoon lemon juice

Method

  1. Warm the olive oil in a wide skillet over medium heat.
  2. Cook the garlic for 30 seconds, then add the kale and water.
  3. Cover for 3 minutes, uncover and stir until the kale is tender.
  4. Finish with lemon juice and serve warm.
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Nutritionally similar foods

USDA Foundation Foods compared on common nutrients with identical units per 100 g.

Kale, RawSimilarity: 100.0 · Common Nutrients: 21Kale, RawSimilarity: 100.0 · Common Nutrients: 21Kale, Fresh, Cooked, No Added FatSimilarity: 89.8 · Common Nutrients: 21Kale, Ns As To Form, CookedSimilarity: 85.9 · Common Nutrients: 21Kale, Fresh, Cooked, Fat AddedSimilarity: 85.9 · Common Nutrients: 21

Field-level provenance

Sources for this profile

Dates and licenses apply to the specific facts and series supplied by each source.

Reference data can change. Verify consequential decisions against the original source.