Kale, raw
You can easily calculate the calorie and nutritional values of Kale, raw for different amounts (cup 1" pieces, loosely packed) by clicking on the CALCULATE button. You can analyze your nutrition history by adding food into your nutrition diary.
How many calories are in Kale, raw?
Kale, raw contains 49 calories per 100 grams. This value corresponds to about 2% of the daily energy expenditure of an adult burning about 2000 calories a day.
Calorie, carbohydrate, protein and fat percentages of Kale, raw
100 grams of Kale, raw contains 8.75 grams of carbohydrate, 4.28 grams of protein and 0.93 grams of fat. It consist of 63% carbohydrate, 31% protein and 7% fat. 58% of total calories of the food are from carbohydrate, 28% are from protein, 14% are from fat.
100 grams of Kale, raw is approximately 3% of daily carbohydrate needs, 9% of protein needs and 1% of fat needs of an adult consuming about 2000 calories of energy a day.
Recommended percentages are 50-55% carbohydrate, 15-20% protein and 20-30% fat. Total nutrition content should be close to these percentages for healthy eating.
Calculate nutritional values of Kale, raw
49 kcal
100 gram(s)
| Amount | 100 g |
|---|---|
| Calorie | 49 kcal |
| Carbohydrate, by difference | 8.75 g |
| Protein | 4.28 g |
| Total lipid (fat) | 0.93 g |
| Water | 84.04 g |
| Fiber, total dietary | 3.6 g |
| Sugar | 2.26 g |
| Calcium, Ca | 150 mg |
| Iron, Fe | 1.47 mg |
| Magnesium, Mg | 47 mg |
| Phosphorus, P | 92 mg |
| Potassium, K | 491 mg |
| Sodium, Na | 38 mg |
| Zinc, Zn | 0.56 mg |
| Copper, Cu | 1.499 mg |
| Manganese, Mn | 0.659 mg |
| Selenium, Se | 0.9 µg |
| Vitamin C, total ascorbic acid | 120 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1 mg |
| Pantothenic acid | 0.091 mg |
| Vitamin B-6 | 0.271 mg |
| Folate, total | 141 µg |
| Folic acid | 0 µg |
| Folate, food | 141 µg |
| Folate, DFE | 141 µg |
| Choline, total | 0.8 mg |
| Vitamin B-12 | 0 µg |
| Vitamin A, IU | 9990 IU |
| Vitamini A, RAE | 500 µg |
| Retinol | 0 µg |
| Carotene, alpha | 54 µg |
| Carotene, beta | 5927 µg |
| Cryptoxanthin, beta | 81 µg |
| Lycopene | 0 µg |
| Lutein + Zeaxantin | 8198 µg |
| Vitamin E (alpha-tocopherol) | 1.54 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin D | 0 IU |
| Vitamin K (phylloquinone) | 704.8 µg |
| Fatty acids, total saturated | 0.091 g |
| Fatty acids, total monounsaturated | 0.052 g |
| Fatty acids, total polyunsaturated | 0.338 g |
| Cholesterol | 0 mg |
| Ash | 2.01 g |
| Source | USDA |
How many calories are in other foods in the food group Vegetables and Vegetable Products?
Some of other foods in the food group Vegetables and Vegetable Products are listed below. You can learn how many calories are contained in food by clicking on the relevant food and reach other nutritional values, especially carbohydrate, protein and fat.
