665 %
Vitamin K contributes to normal blood clotting and to the maintenance of normal bones.
How many calories are in curly kale?
26.4kcal
in an 80 g portion
33 kcal per 100 g.
Source: UK CoFID 2021, record 13-234. Checked 5 October 2026.
1.3 gFat
2.7 gProtein
2.5 gFibre
665 %Daily vitamin K
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.
- 1.3 gFat
- 2.7 gProtein
- 1.1 gCarbohydrate
- 2.5 gFibre
- 70.7 gWater
- 1.7 gMinerals and the rest
Below average for vegetables
Curly kale is 33 kcal per 100 g. The 240 vegetables in this database average 59.9.
Curly kale33
Vegetables average59.9
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per portion1 g
Salt, per portion0.09 g
Vitamins and minerals in curly kale
Five of the 23 reach the “high in” level, led by vitamin K.
A source of
None recorded
- Vitamin D
- Vitamin B12
Show all 23 with amounts
Vitamin K0.498 mg, 665 %
Vitamin C88 mg, 110 %
Vitamin A0.42 mg, 53 %
Folate0.096 mg, 48 %
Manganese0.64 mg, 32 %
Potassium360 mg, 18 %
Vitamin B60.21 mg, 15 %
Calcium104 mg, 13 %
Vitamin E1.4 mg, 11 %
Iron1.4 mg, 9.7 %
Niacin (vitamin B3)1.4 mg, 8.5 %
Magnesium27.2 mg, 7.3 %
Phosphorus48.8 mg, 7 %
Chloride54.4 mg, 6.8 %
Thiamin (vitamin B1)0.06 mg, 5.8 %
Riboflavin (vitamin B2)0.07 mg, 5.1 %
Zinc0.32 mg, 3.2 %
Selenium0.0016 mg, 2.9 %
Copper0.02 mg, 2.4 %
Pantothenic acid (vitamin B5)0.07 mg, 1.2 %
Biotin0.0004 mg, 0.8 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What curly kale doesn’t give you. And where to find it.
No recorded vitamin D, and only 3.6 % of the selenium reference intake and 4 % of the zinc reference intake per 100 g.
Vitamin D
0mgin curly kale
Find it inBloater, grilled500 % per 100 g
Selenium
3.6%in curly kale, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Zinc
4%in curly kale, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Curly kale against other vegetables
Curly kale comes second for vitamin K here, just behind spring greens (boiled).
0.893mg
0.623mg
0.394mg
0.315mg
0.242mg
0.185mg
Spring greens, boiled+0.27 mg
Curly kale, rawthis page
Spinach, mature, raw−0.229 mg
Watercress, raw−0.308 mg
Cabbage, green, raw−0.381 mg
Broccoli, green, raw−0.438 mg
All values per 100 g, from the same dataset. Differences are against curly kale.
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Questions about curly kale
The questions people ask about curly kale, answered from the dataset.
How many calories are in a portion of curly kale?
A typical portion (80 g, one of your five a day) gives 26 kcal. Per 100 g the figure is 33 kcal.
Is curly kale high in vitamin K?
Yes. Curly kale, raw has 0.623 mg vitamin K per 100 g, 831 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does curly kale have most of?
By share of the daily reference intake: vitamin K (0.623 mg, 831 %), vitamin C (110 mg, 138 %) and vitamin A (0.525 mg, 66 %) per 100 g.
Is curly kale a good source of protein?
Curly kale, raw has 3.4 g protein per 100 g, 34 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-234, Curly kale, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. IFR, The nutritional composition of retail vegetables in the UK, 1984-1987; Vitamin K1 from Bolton-Smith et al Br.J. Nutr.83, 2000. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 85 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin K.
More vegetables
- Aubergine, boiled14 kcal
- Cassava, boiled130 kcal
- Garlic, raw98 kcal
- Mushrooms, shiitake, dried, raw296 kcal
- Peas, mange-tout, stir-fried69 kcal
- Shallots, raw20 kcal
- All 240 vegetables
Most vitamin K
- Spring greens, boiled0.893 mg
- Spinach, frozen, boiled0.84 mg
- Spinach, mature, boiled0.575 mg
- Parsley, fresh0.548 mg
- Spinach, mature, raw0.394 mg
- Watercress, raw0.315 mg
- Vitamin K guide