Curly kale raw: calories & nutrition facts
100 g of curly kale raw contain 53 kcal (221 kJ), 4.2 g protein, 3.3 g carbohydrates (of which 2.6 g sugar), 0.67 g fat and 8.4 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 53 kcal
- Protein
- 4.2 g
- Carbs
- 3.3 g
- Fat
- 0.67 g
- Fiber
- 8.4 g
- Sugar
- 2.6 g
- Salt
- 0.06 g
Nutrition for your portion
- Calories
- 53 kcal
- Protein
- 4.2 g
- Carbs
- 3.3 g
- Sugar
- 2.6 g
- Fat
- 0.67 g
- Fiber
- 8.4 g
for 100 g
Energy split
- Protein46 %
- Carbs37 %
- Fat17 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 53 kcal / 221 kJ | |
| MACRONUTRIENTS | ||
| Protein | 4.2 g | |
| Fat | 0.67 g | |
| Saturated fatty acids | 0.1 g | |
| Monounsaturated fatty acids | 0.03 g | |
| Polyunsaturated fatty acids | 0.37 g | |
| Omega-3 fatty acids | 0.3 g | |
| Omega-6 fatty acids | 0.07 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 3.3 g | |
| Sugar | 2.6 g | |
| Starch | 0.49 g | |
| Lactose | 0 g | |
| Fiber | 8.4 g | |
| Alcohol | 0 g | |
| Water | 83.9 g | |
| Salt | 0.06 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 958 µg | 120 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 1.9 mg | 16 % |
| Vitamin K | 1,139 µg | 1519 % |
| Vitamin B1 (thiamine) | 0.1 mg | 9 % |
| Vitamin B2 (riboflavin) | 0.25 mg | 18 % |
| Niacin | 3.2 mg | 20 % |
| Pantothenic acid | 0.09 mg | 2 % |
| Vitamin B6 | 250 µg | 18 % |
| Biotin | 1 µg | 2 % |
| Folate | 187 µg | 94 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 156 mg | 195 % |
| MINERALS | ||
| Sodium | 25 mg | |
| Potassium | 576 mg | 29 % |
| Calcium | 286 mg | 36 % |
| Magnesium | 43 mg | 11 % |
| Phosphorus | 87 mg | 12 % |
| Iron | 1.1 mg | 8 % |
| Zinc | 0.92 mg | 9 % |
| Iodine | 4.5 µg | 3 % |
| Copper | 60 µg | 6 % |
| Manganese | 440 µg | 22 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Curly kale fried without fat (pan) · 79 kcal
- Curly kale steamed · 44 kcal
- Curly kale stewed · 46 kcal
- Curly kale boiled · 38 kcal
- Curly kale canned, drained · 34 kcal
- Curly kale deep-frozen · 59 kcal
- Curly kale deep-frozen, fried without fat (pan) · 88 kcal
- Curly kale deep-frozen, steamed · 51 kcal
- Curly kale deep-frozen, stewed · 54 kcal
- Curly kale deep-frozen, boiled · 50 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G322100 · Data: BLS 4.0 (2025)