Kale nutrition facts

Kale (1 cup, 21 g) has 7 calories, 0.6 g protein, 0.9 g fiber, 0.3 g fat. It is an excellent source of vitamin K (68% DV), vitamin C (22% DV).

Vitamin K 68% DV Vitamin C 22% DV Manganese 8.4% DV Vitamin A 5.6% DV Riboflavin 5.6% DV

Nutrition Facts

Serving size1 cup (21 g)

Calories7

Total Fat 0.3g0.4%

Saturated Fat 0g0.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 11mg0.5%

Total Carbohydrate 0.9g0.3%

Dietary Fiber 0.9g3.1%

Total Sugars 0.2g

Protein 0.6g1.2%

Vitamin D 0µg0%

Calcium 53mg4.1%

Iron 0.3mg1.9%

Potassium 73mg1.6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 27%
■ Fat 31%
■ Carbohydrate 41%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

357

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-5.2

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 0 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in kale

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	7 kcal	0.4%
ProteinF	0.6 g	1.2%
Total fatF	0.3 g	0.4%
CarbohydrateF	0.9 g	0.3%
FiberF	0.9 g	3.1%
Sugars	0.2 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.08 g	no DV
Omega-6 (linoleic)	0.06 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	19.6 mg	22%
Thiamin (B1)F	0.02 mg	2%
Riboflavin (B2)F	0.07 mg	5.6%
Niacin (B3)F	0.2 mg	1.5%
Pantothenic acid (B5)F	0.08 mg	1.6%
Vitamin B6F	0.03 mg	1.8%
Folate (DFE)F	13 µg	3.3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	51 µg	5.6%
Vitamin EF	0.14 mg	0.9%
Vitamin D	0 µg	0%
Vitamin KF	81.9 µg	68%
Choline	0 mg	0%
Minerals
SodiumF	11 mg	0.5%
CalciumF	53 mg	4.1%
IronF	0.3 mg	1.9%
MagnesiumF	7 mg	1.6%
PhosphorusF	12 mg	0.9%
PotassiumF	73 mg	1.6%
ZincF	0.1 mg	0.7%
CopperF	0.01 mg	1.2%
ManganeseF	0.19 mg	8.4%
Selenium	0.2 µg	0.3%
Carotenoids
Beta-caroteneF	603 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	1,315 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	19 g	no DV
Amino acids
Tryptophan	0.007 g	no DV
Threonine	0.028 g	no DV
Isoleucine	0.037 g	no DV
Leucine	0.043 g	no DV
Lysine	0.037 g	no DV
Methionine	0.006 g	no DV
Phenylalanine	0.032 g	no DV
Valine	0.033 g	no DV
Histidine	0.036 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	35 kcal	1.8%
ProteinF	2.9 g	5.8%
Total fatF	1.5 g	1.9%
CarbohydrateF	4.4 g	1.6%
FiberF	4.1 g	15%
Sugars	1 g	no DV
Fats
Saturated fat	0.2 g	0.9%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.7 g	no DV
Omega-3 (ALA+EPA+DHA)	0.38 g	no DV
Omega-6 (linoleic)	0.29 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	93.4 mg	104%
Thiamin (B1)F	0.11 mg	9.4%
Riboflavin (B2)F	0.35 mg	27%
Niacin (B3)F	1.2 mg	7.4%
Pantothenic acid (B5)F	0.37 mg	7.4%
Vitamin B6F	0.15 mg	8.6%
Folate (DFE)F	62 µg	16%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	241 µg	27%
Vitamin EF	0.66 mg	4.4%
Vitamin D	0 µg	0%
Vitamin KF	390 µg	325%
Choline	0 mg	0.1%
Minerals
SodiumF	53 mg	2.3%
CalciumF	254 mg	20%
IronF	1.6 mg	8.9%
MagnesiumF	33 mg	7.8%
PhosphorusF	55 mg	4.4%
PotassiumF	348 mg	7.4%
ZincF	0.4 mg	3.5%
CopperF	0.05 mg	5.9%
ManganeseF	0.92 mg	40%
Selenium	0.9 µg	1.6%
Carotenoids
Beta-caroteneF	2,870 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	6,260 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	90 g	no DV
Amino acids
Tryptophan	0.035 g	no DV
Threonine	0.131 g	no DV
Isoleucine	0.175 g	no DV
Leucine	0.205 g	no DV
Lysine	0.175 g	no DV
Methionine	0.029 g	no DV
Phenylalanine	0.15 g	no DV
Valine	0.159 g	no DV
Histidine	0.172 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	10 kcal	0.5%
ProteinF	0.8 g	1.7%
Total fatF	0.4 g	0.5%
CarbohydrateF	1.3 g	0.5%
FiberF	1.2 g	4.2%
Sugars	0.3 g	no DV
Fats
Saturated fat	0.1 g	0.3%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.11 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	26.5 mg	29%
Thiamin (B1)F	0.03 mg	2.7%
Riboflavin (B2)F	0.1 mg	7.6%
Niacin (B3)F	0.3 mg	2.1%
Pantothenic acid (B5)F	0.1 mg	2.1%
Vitamin B6F	0.04 mg	2.5%
Folate (DFE)F	18 µg	4.4%
Vitamin B12	0 µg	0%
Vitamin A (RAE)F	68 µg	7.6%
Vitamin EF	0.19 mg	1.2%
Vitamin D	0 µg	0%
Vitamin KF	111 µg	92%
Choline	0 mg	0%
Minerals
SodiumF	15 mg	0.7%
CalciumF	72 mg	5.5%
IronF	0.5 mg	2.5%
MagnesiumF	9 mg	2.2%
PhosphorusF	16 mg	1.2%
PotassiumF	99 mg	2.1%
ZincF	0.1 mg	1%
CopperF	0.02 mg	1.7%
ManganeseF	0.26 mg	11%
Selenium	0.3 µg	0.5%
Carotenoids
Beta-caroteneF	814 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthinF	1,775 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	25 g	no DV
Amino acids
Tryptophan	0.01 g	no DV
Threonine	0.037 g	no DV
Isoleucine	0.05 g	no DV
Leucine	0.058 g	no DV
Lysine	0.05 g	no DV
Methionine	0.008 g	no DV
Phenylalanine	0.043 g	no DV
Valine	0.045 g	no DV
Histidine	0.049 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168421 ("Kale, raw"), Foundation Foods #323505.

Kale variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Kale (this page)	35	2.9	1.5	4.4	4.1	1	348	93.4	53
Cooked (boiled, drained)	36	2.9	1.2	5.3	4	1.2	144	17.8	16

Nutrients in kale, in detail

Vitamin K in kale

Compare kale with…

Kale vs Spinach

Frequently asked questions

How many calories are in kale?

Kale has 7 calories per 1 cup (21 g), or 35 calories per 100 g, according to USDA FoodData Central.

How much protein is in kale?

0.6 g of protein per 1 cup, which is 1.2% of the 50 g Daily Value.

What is kale rich in?

Per serving, kale is richest in Vitamin K at 68% of the Daily Value, Vitamin C (22%), Manganese (8.4%), Vitamin A (RAE) (5.6%).

Is kale healthy?

By nutrient density, kale scores 357 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.