Curly kale, boiled in unsalted water
Last updated 4 Nov 2026
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Curly kale is a leafy green vegetable. The figures here describe fresh kale with the larger stems and tough ribs removed, boiled in unsalted water. It provides fibre and a range of vitamins and minerals. Per 100g, it contains 3.5g of fibre, 25mg of vitamin C, 97µg of folate and 231mg of calcium.
Fibre supports normal bowel function, while vitamin C helps the body absorb iron from plant foods. Folate is needed for normal blood cell formation, and calcium helps maintain bones and teeth. Kale prepared without added salt has a low salt content; adding salt or sauces will change the nutritional figures. Full nutrient figures are given in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 26 kcal |
Energy | 110 kJ |
Fat | 1.3g |
of which saturates | 0.24g |
Carbohydrate | 1g |
of which sugars | 0.9g |
3.5g | |
2.7g | |
Salt | 0.02g |
Alcohol | 0g |
Water | 88g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
350µg | |
0µg | |
2.7mg | |
25mg | |
Trace | |
0.03mg | |
0.4mg | |
0.09mg | |
0µg | |
97µg | |
231mg | |
1.1mg | |
13mg | |
46mg | |
229mg | |
Sodium | 6mg |
0.2mg | |
0.03mg | |
2µg | |
2µg |
Other types of curly kale
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
33 kcal | 3.4g | 1.6g | – |
About these figures
Values are per 100g of the food as described (11 samples, UK, fresh. Larger stems and tough ribs removed, boiled for 3-9 minutes). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.