Curly Kale (Raw Brassica Greens)
Vegetables & Leafy Greens · 16 specs
Direct Answer
Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.
Source: USDA FoodData Central (NDB# 11233) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 35 kcal (146 kJ) kcal |
| Protein | 2.92 g g |
| Carbohydrates | 4.42 g (Net Carbs: 0.32 g / Ultra-keto) g |
| Dietary Fiber | 4.10 g (93% of total carbs) g |
| Net Carbohydrates | 0.32 g g |
| Total Sugars | 0.99 g g |
| Total Fat | 1.49 g (Rich in alpha-linolenic ALA omega-3) g |
| Vitamin K1 | 390 µg (325% DV) µg |
| Vitamin A (Beta-Carotene) | 241 µg RAE (27% DV) µg RAE |
| Vitamin C | 93.4 mg (104% DV / Outranks raw oranges) mg |
| Folate (B9) | 62 µg (16% DV) µg |
| Iron (Non-Heme) | 1.60 mg (9% DV) mg |
| Calcium | 254 mg (25% DV / Highly bioavailable >30%) mg |
| Potassium | 348 mg (7% DV) mg |
| Oxalic Acid (Oxalates) | <20 mg / 100g (Virtually oxalate-free) mg |
| Water Content | 89.6 % % |
Superior Calcium Bioavailability vs Spinach
Because kale is a member of the Brassica family and contains virtually zero oxalic acid (<20 mg/100g), its 254 mg of calcium has an exceptional 30–40% fractional absorption rate, rivaling cow's milk.
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