Curly kale is a dark green leafy brassica with a robust flavour. It is one of the richest vegetable sources of vitamin K and beta-carotene, and also provides plenty of vitamin C, folate and fibre.
Raw kale keeps the most vitamin C; massage chopped leaves with a little oil and lemon to soften them for salads.
Where Curly kale, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin K | 623 µg | 519% | |
| Vitamin A (RE) | 525 µg | 75% | |
| Potassium | 450 mg | 23% | |
| Calcium | 130 mg | 16% | |
| Folate | 120 µg | 60% | |
| Vitamin C | 110 mg | 138% | |
| Chloride | 68.0 mg | 9% | |
| Phosphorus | 61.0 mg | 9% | |
| Magnesium | 34.0 mg | 9% | |
| Selenium | 2.00 µg | 4% | |
| Niacin equivalents (NE) | 1.70 mg | 11% | |
| Iron | 1.70 mg | 12% | |
| Vitamin E (alpha-TE) | 1.70 mg | 14% | |
| Niacin (B3) | 1.00 mg | 6% | |
| Manganese | 0.800 mg | 40% | |
| Zinc | 0.400 mg | 4% | |
| Vitamin B6 | 0.260 mg | 19% | |
| Pantothenic Acid (B5) | 0.090 mg | 2% | |
| Riboflavin (B2) | 0.090 mg | 6% | |
| Thiamin (B1) | 0.080 mg | 7% | |
| Copper | 0.030 mg | 3% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.900 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 0.600 g | — | |
| Glucose (dextrose) | 0.600 g | — | |
| Sucrose | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Lutein + Zeaxanthin | 39,550 µg | — | |
| Beta-carotene | 3,130 µg | — | |
| Biotin (Vitamin B7) | 0.500 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.