Kale, raw
Nutrition Facts
Per serving (100 g)
Detailed Breakdown
| Fiber | 4.10 g | 15% DV |
| Sugar | 0.99 g | 2% DV |
| Saturated Fat | 0.18 g | 1% DV |
| Sodium | 53.00 mg | 2% DV |
| Vitamin A | 4,812.00 IU | 96% DV |
| Vitamin C | 93.40 mg | 104% DV |
| Calcium | 254.00 mg | 25% DV |
| Iron | 1.60 mg | 9% DV |
| Potassium | 348.00 mg | 7% DV |
* Daily Value (DV) based on 2,000 calorie diet. Source: USDA FoodData Central.
Understanding Kale, raw Nutrition
Per serving of 100g, Kale, raw provides 35 calories with a macronutrient split of roughly 27% protein, 41% carbohydrates, and 31% fat. This makes it a carbohydrate-dominant, low-calorie food within the Vegetables category.
Key nutritional highlights: Among the macronutrients and micronutrients tracked, Kale, raw stands out for its some fiber (4.1g) — contributes to daily intake; meaningful vitamin C (93.4mg) — antioxidant support; notable calcium (254mg) — bone health; good potassium (348mg) — heart and muscle function.
How it fits in a balanced diet: The macronutrient distribution here is relatively balanced, with no single macro dominating disproportionately.
Note from Fanny Engriana (HealthSavvyGuide is engineered as a USDA FoodData aggregator, not medical practice): All numbers above are derived from official USDA FoodData Central. They reflect typical values for the food entry — actual values vary by brand, preparation, and source. For personalized nutrition guidance, consult a registered dietitian.