Vegetable products and dishes
Kale, raw
A loose-leafed edible vegetable derived from the Brassicaceae family. The elongated leaves with wavy to frilled margins are typically blue-green in colour but can also be light green or purple, depending on the variety.
Per 100g of edible portion
107kJ
Energy
3.3g
Protein
0g
Fat, total
5.2g
Total dietary fibre
0.30g
Total sugars
86.0mg
Sodium
Quick FAQ
How many calories are in kale?
Kale, raw contains approximately 26 calories (107 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in kale?
There are 3.3g of protein per 100g of kale, raw.
How much sugar is in kale?
Kale, raw contains 0.3g of total sugars per 100g, making it low in sugar.
How much fat is in kale?
Kale, raw has 0g of total fat per 100g.
Is kale high in fibre?
Kale, raw is a source of dietary fibre, providing 5.2g per 100g.
All nutrients
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 107 kJ |
| Energy, without dietary fibre | 65.0 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 86.6 g |
| Protein | 3.3 g |
| Nitrogen | 0.53 g |
| Fat, total | 0 g |
| Total dietary fibre | 5.2 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 0.30 g |
| Available carbohydrate, with sugar alcohols | 0.30 g |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 0 g |
| Glucose | 0.30 g |
| Sucrose | 0 g |
| Maltose | 0 g |
| Lactose | 0 g |
| Total sugars | 0.30 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 0 g |
Minerals
20 nutrients| Nutrient | Per 100g |
|---|---|
| Aluminium | 515 ug |
| Arsenic | 0.60 ug |
| Cadmium | 0 ug |
| Calcium | 215 mg |
| Chromium | 9.2 ug |
| Copper | 0.40 mg |
| Iodine | 6.7 ug |
| Iron | 1.5 mg |
| Lead | 0 ug |
| Magnesium | 45.0 mg |
| Manganese | 0.70 mg |
| Molybdenum | 20.5 ug |
| Phosphorus | 68.0 mg |
| Potassium | 435 mg |
| Selenium | 0 ug |
| Sodium | 86.0 mg |
| Zinc | 0.40 mg |
| Retinol | 0 ug |
| Vitamin A retinol equivalents | 192 ug |
| Biotin | 1.6 ug |
Vitamins
28 nutrients| Nutrient | Per 100g |
|---|---|
| Alpha-carotene | 0 ug |
| Beta-carotene | 1,150 ug |
| Cryptoxanthin | 0 ug |
| Beta-carotene equivalents | 1,150 ug |
| Lutein | 3,800 ug |
| Thiamin | 0.05 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.55 mg |
| Niacin derived from tryptophan | 0.54 mg |
| Niacin derived equivalents | 1.1 mg |
| Pantothenic acid | 0.31 mg |
| Pyridoxine | 0.26 mg |
| Cobalamin | 0 ug |
| Folate, natural | 125 ug |
| Folic acid | 0 ug |
| Total folates | 125 ug |
| Dietary folate equivalents | 125 ug |
| Vitamin C | 88.0 mg |
| Cholecalciferol | 0 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0 ug |
| Alpha tocopherol | 1.0 mg |
| Beta tocopherol | 0 mg |
| Delta tocopherol | 0 mg |
| Gamma tocopherol | 0 mg |
| Vitamin E | 1.0 mg |
Fatty Acids
10 nutrients| Nutrient | Per 100g |
|---|---|
| Total saturated fatty acids | 0 g |
| Total monounsaturated fatty acids | 0 g |
| C18:2w6 | 0 g |
| C18:3w3 | 0 g |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 0 mg |
Amino Acids
1 nutrient| Nutrient | Per 100g |
|---|---|
| Tryptophan | 32.0 mg |
Organic Acids
6 nutrients| Nutrient | Per 100g |
|---|---|
| Acetic acid | 0 g |
| Citric acid | 0.20 g |
| Lactic acid | 0 g |
| Malic acid | 0.20 g |
| Propionic acid | 0 g |
| Quinic acid | 0 g |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 2.1 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
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Source
Australian Food Composition Database (AFCD) Release 3, FSANZ. Food key: F004781. All values per 100g of edible portion.