Kale, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 93.4 MG | 104% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.3 MG | 27% | |
| Niacin | 1.2 MG | 7% | |
| Pantothenic acid | 0.4 MG | 7% | |
| Vitamin B-6 | 0.1 MG | 9% | |
| Folate, total | 62 UG | 16% | |
| Choline, total | 0.5 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 241 UG | 27% | |
| Vitamin E (alpha-tocopherol) | 0.7 MG | 4% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 389.6 UG | 325% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 254 MG | 20% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 33 MG | 8% | |
| Phosphorus, P | 55 MG | 4% | |
| Potassium, K | 348 MG | 7% | |
| Sodium, Na | 53 MG | 2% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.9 MG | 40% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (35 kcal per 100g), suitable for weight management.
- Very low in fat (1.5g per 100g).
- Good source of dietary fiber (4.1g per 100g).
- Good source of Calcium, Ca (20% DV).
- Good source of Manganese, Mn (40% DV).
- Rich source of Vitamin C, total ascorbic acid (104% of Daily Value per 100g).
About Kale, raw
A nutritional powerhouse, this leafy green belongs to the cruciferous vegetable family, alongside broccoli and Brussels sprouts. Raw, it boasts an impressive array of vitamins and minerals, notably vitamin K, crucial for blood clotting and bone health. It's also an excellent source of vitamin C, an antioxidant that supports immune function, and vitamin A, vital for vision and cell growth. Fiber contributes to digestive health and can promote feelings of fullness, while the low calorie count makes it a smart choice for those watching their weight. Be mindful, however, that the high vitamin K content could interact with blood-thinning medications.
This versatile ingredient shines in various culinary applications. Raw kale can be massaged with a bit of olive oil and lemon juice to soften the leaves, making it ideal for salads. It's also a popular addition to green smoothies, providing a nutrient boost without significantly altering the taste. While some prefer it cooked, consuming it raw preserves more of its delicate nutrients. Consider adding chopped kale to wraps, sandwiches, or even as a base for a hearty grain bowl. Its slightly bitter flavor pairs well with a variety of other ingredients, offering endless possibilities for creative and healthy meals.
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