Kale, raw
FDC 168421cup (21 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Kale, raw ranks among the most nutrient-dense foods we cover, scoring 99 of 100. Within vegetables it ranks 6 of 60. Per 100 grams it is an excellent source of vitamin c (104% DV), an excellent source of vitamin a (27% DV), an excellent source of calcium (20% DV). Most of its 35 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | 2% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 53 mg | 2% |
| Carbohydrate | 4.4 g | 2% |
| Dietary fiber | 4.1 g | 15% |
| Sugars | 0.99 g | |
| Protein | 2.9 g | 6% |
| Potassium | 348 mg | 7% |
| Calcium | 254 mg | 20% |
| Iron | 1.6 mg | 9% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 93 mg | 104% |
| Vitamin A | 241 µg | 27% |
| Vitamin E | 0.66 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.31 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 0.93 g | 0% |
| Dietary fiber | 0.86 g | 3% |
| Sugars | 0.21 g | |
| Protein | 0.61 g | 1% |
| Potassium | 73 mg | 2% |
| Calcium | 53 mg | 4% |
| Iron | 0.34 mg | 2% |
| Magnesium | 6.9 mg | 2% |
| Vitamin C | 20 mg | 22% |
| Vitamin A | 51 µg | 6% |
| Vitamin E | 0.14 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 168421Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Chicory greens, rawDensity 100 vs 99Beet greens, rawDensity 100 vs 99Watercress, rawDensity 100 vs 99