Vegetables and Vegetable Products
Kale, raw
Per 100 g of the edible portion · CNF 2026
35kcal per 100 g
2.9 gProtein
1.5 gFat
4.4 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 35 kcal148 kJ | — |
| Protein | 2.9 g | — |
| Fat | 1.5 g | 2% |
| of which saturated | 0.18 g | 1% |
| Monounsaturated fat | 0.1 g | — |
| Polyunsaturated fat | 0.67 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 4.4 g | — |
| of which sugars | 0.99 g | 1% |
| Fibre | 2.4 g | 9% |
| Sodium | 53 mg | 2% |
| Water | 89.6 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 348 mg | 10% |
| Calcium | 254 mg | 20% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 55 mg | 4% |
| Iron | 1.6 mg | 9% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.05 mg | 6% |
| Selenium | 0.9 µg | 2% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 241 µg | 27% |
| Beta-carotene | 2,873 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.66 mg | 4% |
| Vitamin K | 390 µg | 325% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.35 mg | 27% |
| Niacin (B3) | 1.2 mg | 7% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate | 62 µg | 16% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 93 mg | 104% |
In its food group
Position among 790 foods in “Vegetables and Vegetable Products”
Energy35 kcal · median 37 kcal
Protein2.9 g · median 2.1 g
Fibre2.4 g · median 2.2 g
Sugars0.99 g · median 2.2 g
Saturated fat0.18 g · median 0.05 g
Salt0.13 g · median 0.1 g
69% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Vitamin K390 µg · 325%
- Vitamin C93 mg · 104%
- Vitamin A241 µg · 27%
- Riboflavin (B2)0.35 mg · 27%
- Calcium254 mg · 20%
Other foods in the group
More from “Vegetables and Vegetable Products”
- Beans, snap (Italian, green or yellow), boiled, drained35 kcal
- Broccoli, boiled, drained35 kcal
- Broccoli, boiled, drained, with salt35 kcal
- Carrot, baby, raw35 kcal
- Carrot, boiled, drained35 kcal
- Carrot, boiled, drained, with salt35 kcal
- Eggplant (aubergine, brinjal), boiled, drained35 kcal
- Onion, frozen, whole, unprepared35 kcal
- Seaweed, dulse (laver, nori), raw35 kcal
- Sweet potato leaves, steamed35 kcal
- Sweet potato leaves, steamed, with salt35 kcal
- Tomato products, canned, sauce with mushrooms35 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.