Edible parts
Leaves
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 146 kJ / 35 kcal | 2% |
| Protein | 2.9 g | 6% |
| Carbohydrate | 4.4 g | 2% |
| Natural sugars | 0.8 g | 1% |
| Fat | 1.5 g | 2% |
| Saturated fat | 0.18 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 4.1 g |
| Monounsaturated fat | 0.1 g |
| Polyunsaturated fat | 0.67 g |
| Omega-3 (ALA) | 0.18 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 241 µg RAE | 30% |
| Vitamin C | 93 mg | 116% |
| Vitamin E | 1.5 mg | 13% |
| Vitamin K | 390 µg | 520% |
| Folate | 62 µg | 31% |
| Thiamin (B1) | 0.11 mg | 10% |
| Riboflavin (B2) | 0.35 mg | 25% |
| Niacin (B3) | 1.18 mg | 7% |
| Pantothenic acid (B5) | 0.37 mg | 6% |
| Vitamin B6 | 0.15 mg | 11% |
| Choline | 0.5 mg | — |
| Calcium | 254 mg | 32% |
| Iron | 1.6 mg | 11% |
| Magnesium | 33 mg | 9% |
| Potassium | 348 mg | 17% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.92 mg | 46% |
| Phosphorus | 55 mg | 8% |
| Sodium | 53 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Kale, raw (USDA FDC SR Legacy 168421). Nutrients the row does not report are left blank.
Prep notes
Raw or lightly cooked. Massaging raw leaves softens fibre; brief steam keeps vitamin C better than long boiling. Calcium here is lower-oxalate than spinach on a per-100 g grocery read.
Season
Peak in cool months in the temperate north (roughly Oct–Feb).
Caution
Grocery brassica leaf. Not a wild forage guide. Very high vitamin K on the label — relevant if you track vitamin K with food data.
Answer-ready
Kale (Brassica oleracea var. sabellica; ES col rizada; SK kel) is a leafy brassica sold in greengrocers. Thrive shows nutrition per 100 g with % NRV (UK) where a reference exists — curiosity about the food, not a health score. Edible part covered here: the leaf.