United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  11233, Kale, raw
heading Nutrient Unit
Value per 100 g

cup 63 g
Proximates Water g 89.63 56.47
Proximates Energy kcal 35 22
Proximates Protein g 2.92 1.84
Proximates Total lipid (fat) g 1.49 0.94
Proximates Carbohydrate, by difference g 4.42 2.78
Proximates Fiber, total dietary g 4.1 2.6
Proximates Sugars, total g 0.99 0.62
Minerals Calcium, Ca mg 254 160
Minerals Iron, Fe mg 1.60 1.01
Minerals Magnesium, Mg mg 33 21
Minerals Phosphorus, P mg 55 35
Minerals Potassium, K mg 348 219
Minerals Sodium, Na mg 53 33
Minerals Zinc, Zn mg 0.39 0.25
Vitamins Vitamin C, total ascorbic acid mg 93.4 58.8
Vitamins Thiamin mg 0.113 0.071
Vitamins Riboflavin mg 0.347 0.219
Vitamins Niacin mg 1.180 0.743
Vitamins Vitamin B-6 mg 0.147 0.093
Vitamins Folate, DFE µg 62 39
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 241 152
Vitamins Vitamin A, IU IU 4812 3032
Vitamins Vitamin E (alpha-tocopherol) mg 0.66 0.42
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 389.6 245.4
Lipids Fatty acids, total saturated g 0.178 0.112
Lipids Fatty acids, total monounsaturated g 0.104 0.066
Lipids Fatty acids, total polyunsaturated g 0.673 0.424
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0