Food guide

Kale

A brassica leaf with extreme vitamin K density plus vitamins A and C for almost no calories.

VegetablesNutrient-DensePlant-Based

Kale, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of kale, raw for fair comparison. Typical serving: 100 g raw — 49 kcal per 100 g serving.

Nutrition information for Kale
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	49 kcal	49 kcal	100 kcal
Protein	4.3 g	4.3 g	8.8 g
Carbohydrate	8.8 g	8.8 g	18 g
Fat	1 g	1 g	2 g
Fibre	3.6 g	3.6 g	7.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of kale, with a typical serving and FDA Daily Value for adults.

Micronutrients for Kale
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	241 µg	241 µg	27%
Vitamin C	93.4 mg	93.4 mg	104%
Vitamin E	0.66 mg	0.66 mg	4%
Vitamin K	390 µg	390 µg	325%
Thiamin	0.11 mg	0.11 mg	9%
Riboflavin	0.35 mg	0.35 mg	27%
Niacin	1.2 mg	1.2 mg	8%
Vitamin B6	0.15 mg	0.15 mg	9%
Folate	62 µg	62 µg	16%
Pantothenic acid	0.37 mg	0.37 mg	7%
Minerals
Calcium	254 mg	254 mg	20%
Iron	1.6 mg	1.6 mg	9%
Magnesium	32.7 mg	32.7 mg	8%
Phosphorus	55 mg	55 mg	4%
Potassium	348 mg	348 mg	7%
Sodium	53 mg	53 mg	2%
Zinc	0.39 mg	0.39 mg	4%
Copper	0.053 mg	0.053 mg	6%
Manganese	0.92 mg	0.92 mg	40%

Source: USDA FoodData Central — Kale, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat kale?

One of the highest nutrient-per-calorie scores of any vegetable.
Sturdy leaves survive dressing without wilting, so salads keep.
Cheap, and available through winter in most climates.

How to include it

Massage with olive oil and lemon before dressing a salad.
Crisp in a hot oven with a little oil and salt.
Stir into soups and stews in the last five minutes.

Things to consider

Very high vitamin K matters for people on warfarin — keep intake consistent and take medical advice.
Raw kale contains goitrogens; relevant only at very large habitual intakes.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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Spinach, raw

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protein: 2.9 g
fibre: 2.2 g

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protein: 1.9 g
fibre: 2.1 g

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Broccoli, raw

A cruciferous vegetable with a high vitamin C and vitamin K content for very few calories.

kcal: 34
protein: 2.8 g
fibre: 2.6 g