Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)

Direct Answer

Per 100g raw Lacinato kale, it provides 38 kcal, 3.0g protein, 4.8g carbohydrates (3.8g fiber / 1.0g net carbs), 0.9g fat, 420µg Vitamin K1 (350% DV), 110mg Vitamin C, 210mg calcium, and glucosinolates with a sweet, tender, non-bitter profile.

Source: USDA FoodData Central / EFSA · Last reviewed Aug 28, 2026

Specs

Energy / Calories	38 kcal (159 kJ) kcal
Protein	3.0 g g
Carbohydrates	4.8 g (Net Carbs: 1.0 g) g
Dietary Fiber	3.8 g g
Net Carbohydrates	1.0 g g
Total Sugars	0.8 g g
Total Fat	0.9 g g
Vitamin K1	420 µg (350% DV) µg
Vitamin A (Beta-Carotene)	260 µg RAE µg RAE
Vitamin C	110 mg (122% DV) mg
Folate (B9)	75 µg (19% DV) µg
Iron (Non-Heme)	1.8 mg mg
Calcium	210 mg (21% DV) mg
Potassium	390 mg mg
Oxalic Acid (Oxalates)	<15 mg / 100g (Negligible) mg
Water Content	88.5 % %

Tender Flat Leaves & Culinary Performance

Unlike crinkled curly kale, Lacinato's flat blue-green embossed leaves have thinner cell walls and lower glucosinolate bitterness, making it the preferred culinary variety for raw massaged salads and Italian ribollita soups.