We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Raw Kale - Care Omnia Nutrition
We got 74 nutritional values in our nutrition profile for Raw Kale.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for five nutrients.
Most notable of them being
- Sugars (Carbohydrates)
- Nitrogen (Other Micronutrients)
- Vitamin C (Water-soluble Vitamins)
- Energy (Atwater General Factors) (Other)
Also, when compared to all foods, it ranks high (Top 250) for seven additional nutrients.
With the highest ranking of them being
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
- Phylloquinone (Fat-soluble Vitamins)
- Vitamin A, IU (Fat-soluble Vitamins)
- beta-Cryptoxanthin (Fat-soluble Vitamins)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks top-of-the-line (Top 10) for three nutrients.
These are
- Nitrogen (Other Micronutrients)
- Energy (Atwater General Factors) (Other)
- Energy (Atwater Specific Factors) (Other)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for three additional nutrients:
- Sugars (Carbohydrates)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Calcium, Ca (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Kale
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Raw Kale
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Raw Kale
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Raw Kale
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Raw Kale
In food category: Vegetables and Vegetable Products
| Carbohydrates (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 4.4 g | 1.3 g | 663 | 2083 |
| Fiber, total dietary | 4.1 g | 1.2 g | 53 | 207 |
| Fructose | 400 mg | 113.4 mg | 75 | 363 |
| Glucose | 400 mg | 113.4 mg | 79 | 364 |
| Sucrose | 180 mg | 51 mg | 70 | 432 |
| Sugars | 800 mg | 226.8 mg | 12 | 60 |
| Sugars (Total incl. NLEA) | 990 mg | 280.7 mg | 445 | 1577 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 104 mg | 29.5 mg | 544 | 2737 |
| Fatty Acids, total polyunsaturated | 673 mg | 190.8 mg | 362 | 1844 |
| Fatty Acids, total saturated | 178 mg | 50.5 mg | 589 | 2629 |
| Total Lipid (Fat) | 1.5 g | 422.4 mg | 319 | 1599 |
| Saturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Lauric Acid (12:0) | 6 mg | 1.7 mg | 94 | 704 |
| Myristic Acid (14:0) | 6 mg | 1.7 mg | 189 | 1144 |
| Palmitic Acid (16:0) | 158 mg | 44.8 mg | 467 | 2118 |
| Stearic Acid (18:0) | 6 mg | 1.7 mg | 341 | 1685 |
| Monounsaturated Fats (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 104 mg | 29.5 mg | 536 | 2708 |
| Polyunsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Eicosatetraenoic Acid, ETA (20:4) | 3 mg | 0.9 mg | 13 | 291 |
| Linoleic Acid (18:2 n-6) | 291 mg | 82.5 mg | 477 | 2103 |
| Linolenic Acid (18:3) | 378 mg | 107.2 mg | 43 | 578 |
| Amino Acids (19) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 147 mg | 41.7 mg | 90 | 816 |
| Arginine | 163 mg | 46.2 mg | 101 | 822 |
| Aspartic Acid | 262 mg | 74.3 mg | 134 | 800 |
| Betaine | 300 µg | 85 µg | 30 | 324 |
| Cystine | 38 mg | 10.8 mg | 65 | 458 |
| Glutamic Acid | 331 mg | 93.8 mg | 165 | 882 |
| Glycine | 141 mg | 40 mg | 69 | 864 |
| Histidine | 172 mg | 48.8 mg | 27 | 836 |
| Isoleucine | 175 mg | 49.6 mg | 65 | 847 |
| Leucine | 205 mg | 58.1 mg | 98 | 840 |
| Lysine | 175 mg | 49.6 mg | 97 | 819 |
| Methionine | 29 mg | 8.2 mg | 82 | 921 |
| Phenylalanine | 150 mg | 42.5 mg | 70 | 894 |
| Proline | 174 mg | 49.3 mg | 69 | 908 |
| Serine | 123 mg | 34.9 mg | 90 | 946 |
| Threonine | 131 mg | 37.1 mg | 74 | 882 |
| Tryptophan | 35 mg | 9.9 mg | 57 | 430 |
| Tyrosine | 103 mg | 29.2 mg | 77 | 935 |
| Valine | 159 mg | 45.1 mg | 94 | 886 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 2.9 g | 827.8 mg | 233 | 1327 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 62 µg | 17.6 µg | 108 | 393 |
| Folate, food | 62 µg | 17.6 µg | 108 | 227 |
| Folate, total | 62 µg | 17.6 µg | 109 | 322 |
| Niacin | 1.2 mg | 334.5 µg | 177 | 1503 |
| Pantothenic Acid | 370 µg | 104.9 µg | 149 | 818 |
| Riboflavin | 347 µg | 98.4 µg | 50 | 464 |
| Thiamin | 113 µg | 32 µg | 131 | 771 |
| Vitamin B6 | 147 µg | 41.7 µg | 213 | 834 |
| Vitamin C | 93.4 mg | 26.5 mg | 27 | 70 |
| Fat-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 660 µg | 187.1 µg | 220 | 577 |
| beta-Carotene | 2.9 mg | 813.6 µg | 251 | 289 |
| beta-Cryptoxanthin | 27 µg | 7.7 µg | 73 | 157 |
| gamma-Tocopherol | 140 µg | 39.7 µg | 41 | 421 |
| Lutein + Zeaxanthin | 6.3 mg | 1.8 mg | 104 | 114 |
| Phylloquinone | 390 µg | 110.6 µg | 111 | 116 |
| Vitamin A, IU | 4.8k IU | 1.4k IU | 91 | 156 |
| Vitamin A, RAE | 241 µg | 68.3 µg | 269 | 472 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 254 mg | 72 mg | 18 | 294 |
| Copper, Cu | 53 µg | 15 µg | 255 | 796 |
| Iron, Fe | 1.6 mg | 453.6 µg | 135 | 761 |
| Magnesium, Mg | 32.7 mg | 9.3 mg | 89 | 304 |
| Manganese, Mn | 920 µg | 260.8 µg | 36 | 308 |
| Phosphorus, P | 55 mg | 15.6 mg | 116 | 617 |
| Potassium, K | 348 mg | 98.7 mg | 220 | 550 |
| Selenium, Se | 0.9 µg | 0.3 µg | 95 | 689 |
| Sodium, Na | 53 mg | 15 mg | 395 | 1097 |
| Zinc, Zn | 390 µg | 110.6 µg | 124 | 887 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 500 µg | 141.7 µg | 374 | 1151 |
| Nitrogen | 470 mg | 133.2 mg | 4 | 63 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 89.6 g | 25.4 g | 191 | 249 |
| Other (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 1.5 g | 436.6 mg | 101 | 506 |
| Energy (Atwater General Factors) | 43 kcal | 12.2 kcal | 8 | 81 |
| Energy (Atwater Specific Factors) | 35 kcal | 9.9 kcal | 10 | 89 |
| Kcal (Energy) | 35 kcal | 9.9 kcal | 187 | 654 |
| KJ (Energy) | 148 kj | 42 kj | 237 | 1014 |
Foods Available Online
We searched Amazon for "Kale" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Raw Kale
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup Pieces Of ~1" | 20.6 g | 0.7 oz |
30 Similar Vegetables or Vegetable Products
Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.
Similar Vegetables and Vegetable Products 1 - 30
Click on a food to explore all of the nutrients it contains.
| Kale | No of Nutrients |
(With Salt, Drained) | 71 |
(Without Salt, Drained) | 75 |
(With Salt, Drained) | 71 |
(Without Salt, Drained) | 71 |
(Made With Butter) | 50 |
(Made With Margarine) | 46 |
(Made With Oil) | 43 |
(Made With Unspecified Fat) | 50 |
(Made Without Fat) | 44 |
(Unspecified If Cooking Fat Added) | 50 |
(Made With Butter) | 50 |
(Made With Margarine) | 46 |
(Made With Oil) | 43 |
(Made With Unspecified Fat) | 51 |
(Made Without Fat) | 42 |
(Unspecified If Cooking Fat Added) | 50 |
(Made With Butter) | 50 |
(Made With Margarine) | 46 |
(Made With Oil) | 43 |
(Made With Unspecified Fat) | 52 |
(Made Without Fat) | 43 |
(Unspecified If Cooking Fat Added) | 50 |
(Made With Unspecified Fat, Unspecified Form) | 51 |
(Unspecified Form, Made With Butter) | 50 |
(Unspecified Form, Made With Margarine) | 46 |
(Unspecified Form, Made With Oil) | 43 |
(Unspecified Form, Made Without Fat) | 41 |
(Unspecified If Cooking Fat Added, Unspecified Form) | 50 |
| 44 | |
| 65 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
