Scotch kale (raw) nutrition facts
Per 1 cup, chopped · 67 g
of a 2,000 cal day
- Protein1.9g23% of calories
- Carbs5.6g67% of calories
- Fat0.4g11% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Scotch kale (raw) (1 cup, chopped, 67 g) has 28 calories, with 1.9 g of protein, 5.6 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (67% of calories). It is high in Vitamin C (97% DV) and iron (25% DV).
High in
20%+ of the daily value
- Vitamin C97%
- Iron25%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin B612%
- Calcium14%
- Magnesium14%
- Copper18%
- Manganese19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, chopped (67 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 104 μg | 12% |
| Vitamin C | 87 mg | 97% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 137 mg | 14% |
| Iron | 2 mg | 25% |
| Potassium | 302 mg | 6% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 42 mg | 6% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.4 mg | 19% |
| Selenium | 1 μg | 1% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 28 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 5minWalking (3.5 mph)
- 3minCycling (moderate)
- 2minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Scotch kale (raw)?
One serving of Scotch kale (raw) (1 cup, chopped) has 28 calories, which works out to 42 calories per 100 g. That is about 1.4% of a 2,000-calorie day.
Is Scotch kale (raw) high in protein?
Not especially. It has 1.9 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Scotch kale (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Scotch kale (raw)?
47 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
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