Kale

About this record

Kale is listed here under Vegetables, with the preparation “Raw”, from the source record “Kale, raw”. 30 of 34 nutrients have a value per 100 g (missing here: Iodine, Biotin (B7); missing is never shown as zero). Values are copied unchanged from the source.

Where it ranks

• Vitamin K (phylloquinone): 10th of 348 foods with a value (390 µg per 100 g)
• Vitamin C: 20th of 306 foods with a value (93.4 mg per 100 g)
• Calcium: 68th of 790 foods with a value (254 mg per 100 g)
• Manganese: 76th of 688 foods with a value (0.92 mg per 100 g)
• Riboflavin (B2): 120th of 744 foods with a value (0.347 mg per 100 g)

Positions are among non-dried foods in our data that have a value for that nutrient.

Other preparation in the data: Boiled

Source record: Kale, frozen, cooked, boiled, drained, without salt. A separate record with its own values, not merged with the one above.

Other preparation in the data: Frozen

Source record: Kale, frozen, unprepared. A separate record with its own values, not merged with the one above.

Sources and limitations

• Source: USDA FoodData Central, Foundation Foods: “Kale, raw” (release 2026-10-29 (JSON)); USDA FoodData Central, SR Legacy: “Kale, raw” (release 2018-04 (CSV)); Canadian Nutrient File (Health Canada): “Kale, raw” (release 2026 (14th edition, May 2026)).
• Amounts are per 100 g of the food as described by the record, in the units shown. The category and display name are assigned automatically and are being reviewed (About our data).
• Values are typical for the record and vary with variety, season and processing.
• Not medical advice; no recommended intakes are shown.

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