United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  11233, Kale, raw
heading Nutrient Unit
Value per 100 g

cup 1" pieces, loosely packed 16g
Proximates Water g 84.04 13.45
Proximates Energy kcal 49 8
Proximates Protein g 4.28 0.68
Proximates Total lipid (fat) g 0.93 0.15
Proximates Carbohydrate, by difference g 8.75 1.40
Proximates Fiber, total dietary g 3.6 0.6
Proximates Sugars, total g 2.26 0.36
Minerals Calcium, Ca mg 150 24
Minerals Iron, Fe mg 1.47 0.24
Minerals Magnesium, Mg mg 47 8
Minerals Phosphorus, P mg 92 15
Minerals Potassium, K mg 491 79
Minerals Sodium, Na mg 38 6
Minerals Zinc, Zn mg 0.56 0.09
Vitamins Vitamin C, total ascorbic acid mg 120.0 19.2
Vitamins Thiamin mg 0.110 0.018
Vitamins Riboflavin mg 0.130 0.021
Vitamins Niacin mg 1.000 0.160
Vitamins Vitamin B-6 mg 0.271 0.043
Vitamins Folate, DFE µg 141 23
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 500 80
Vitamins Vitamin A, IU IU 9990 1598
Vitamins Vitamin E (alpha-tocopherol) mg 1.54 0.25
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 704.8 112.8
Lipids Fatty acids, total saturated g 0.091 0.015
Lipids Fatty acids, total monounsaturated g 0.052 0.008
Lipids Fatty acids, total polyunsaturated g 0.338 0.054
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0