Vegetables
Kale
Overview
Why eat kale?
Kale packs an unusual amount of nutrition into very few calories, with just 35 kcal per 100 g alongside vitamin K, vitamin C, vitamin A and calcium. It works raw in salads once massaged, or wilted into soups, eggs and pasta, and holds its texture better than most leafy greens.
Good to know: If you take warfarin or a similar blood thinner, kale's very high vitamin K content means you should keep your intake steady and talk to your doctor.
Exceptional vitamin K
One cup (21 g) delivers about 82 µg of vitamin K, 68% of the Daily Value, a nutrient essential for normal blood clotting and bone metabolism.
Vitamin C for immunity
With 93 mg of vitamin C per 100 g, or 104% of the Daily Value, kale supports immune function, collagen formation and better absorption of plant iron.
Fiber and plant calcium
Per 100 g kale offers 4.1 g of fiber (15% DV) and 254 mg of calcium (20% DV), supporting digestive regularity and bone health.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in kale?
Calories
35kcal
Protein
2.9g
Carbs
4.4g
Fat
1.5g
Fiber
4.1g
Sugars
0.99g
Minerals
- Calcium254 mg20%
- Iron1.6 mg9%
- Magnesium33 mg8%
- Phosphorus55 mg4%
- Potassium348 mg7%
- Sodium53 mg2%
- Zinc0.39 mg4%
- Copper0.05 mg6%
- Selenium0.9 µg2%
Vitamins
- Vitamin A241 µg27%
- Vitamin C93 mg104%
- Vitamin E0.66 mg4%
- Vitamin K390 µg325%
- Thiamin (B1)0.11 mg9%
- Riboflavin (B2)0.35 mg27%
- Niacin (B3)1.2 mg7%
- Vitamin B60.15 mg9%
- Folate62 µg16%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Kale, raw” (SR Legacy, FDC ID 168421).View the USDA record ↗ (opens in a new tab).