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 200 g

cup 21 g
Proximates Water g 179.26 18.82
Proximates Energy kcal 70 7
Proximates Protein g 5.84 0.61
Proximates Total lipid (fat) g 2.98 0.31
Proximates Carbohydrate, by difference g 8.84 0.93
Proximates Fiber, total dietary g 8.2 0.9
Proximates Sugars, total g 1.98 0.21
Minerals Calcium, Ca mg 508 53
Minerals Iron, Fe mg 3.20 0.34
Minerals Magnesium, Mg mg 66 7
Minerals Phosphorus, P mg 110 12
Minerals Potassium, K mg 696 73
Minerals Sodium, Na mg 106 11
Minerals Zinc, Zn mg 0.78 0.08
Vitamins Vitamin C, total ascorbic acid mg 186.8 19.6
Vitamins Thiamin mg 0.226 0.024
Vitamins Riboflavin mg 0.694 0.073
Vitamins Niacin mg 2.360 0.248
Vitamins Vitamin B-6 mg 0.294 0.031
Vitamins Folate, DFE µg 124 13
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 482 51
Vitamins Vitamin A, IU IU 9624 1011
Vitamins Vitamin E (alpha-tocopherol) mg 1.32 0.14
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 779.2 81.8
Lipids Fatty acids, total saturated g 0.356 0.037
Lipids Fatty acids, total monounsaturated g 0.208 0.022
Lipids Fatty acids, total polyunsaturated g 1.346 0.141
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0