Kale, raw
FDC 168421cup (21 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianKale, raw scores 99 of 100, still Elite band, ranking 6 of 60 vegetables. Per 100 grams it delivers a striking 104% DV vitamin C, well past a full day's reference value, along with 27% DV vitamin A, 20% DV calcium, and 15% DV dietary fiber, an unusually well-rounded spread for one leaf.
Kale is eaten raw in massaged salads, blended into smoothies, or baked into crisp chips, and a cup (21 grams) is a modest amount by weight. At 35 calories per 100 grams it stays low calorie even when eaten in bulk, though the tough stems are usually stripped out before eating, which this data does not account for.
See how this score is calculated, build a plate around kale, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | 2% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 53 mg | 2% |
| Carbohydrate | 4.4 g | 2% |
| Dietary fiber | 4.1 g | 15% |
| Sugars | 0.99 g | |
| Protein | 2.9 g | 6% |
| Potassium | 348 mg | 7% |
| Calcium | 254 mg | 20% |
| Iron | 1.6 mg | 9% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 93 mg | 104% |
| Vitamin A | 241 µg | 27% |
| Vitamin E | 0.66 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.31 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 0.93 g | 0% |
| Dietary fiber | 0.86 g | 3% |
| Sugars | 0.21 g | |
| Protein | 0.61 g | 1% |
| Potassium | 73 mg | 2% |
| Calcium | 53 mg | 4% |
| Iron | 0.34 mg | 2% |
| Magnesium | 6.9 mg | 2% |
| Vitamin C | 20 mg | 22% |
| Vitamin A | 51 µg | 6% |
| Vitamin E | 0.14 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 168421Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Chicory greens, rawDensity 100 vs 99Beet greens, rawDensity 100 vs 99Watercress, rawDensity 100 vs 99Original analysis by NutriVerdict
In the kitchen and how to use it
Raw kale is sturdy enough to hold up in salads if the leaves are massaged first with a bit of olive oil and lemon juice to break down their toughness, and it is equally common cooked, stripped from its tough center rib and sauteed, added to soups like minestrone, or baked into crisp kale chips. Curly kale has a hearty, slightly bitter flavor while lacinato (dinosaur) kale is more tender and mild, making it a better raw-salad choice.
Choose bunches with firm, deeply colored leaves and no yellowing, and store them unwashed in a bag in the crisper drawer, where they keep noticeably longer than more delicate greens like spinach. At 35 calories per 100 grams, kale carries 104% DV of vitamin C and 15% DV of fiber, so a cup added to a smoothie, stir-fry or grain bowl is a reliable way to add volume, fiber and color to a meal without much added calories.
Frequently asked questions about kale, raw
How many calories are in raw kale?
Raw kale has 35 calories per 100 grams.
Is kale a good source of vitamin C?
Yes, raw kale provides 104% DV of vitamin C per 100 grams, along with 15% DV of fiber.
How do you prepare raw kale for salads?
Massaging the leaves with a bit of olive oil and lemon juice softens their toughness and makes them easier to eat raw.