Kale, raw
Checked by us One serving: 85 g · 30 kcal
Lots of vitamin K1, vitamin C and vitamin A. Rich in 3 more nutrients: see Good for.
Nothing to watch for most people.
On warfarin? Keep your vitamin K steady.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin K1
Your blood needs it to clot.
Learn more
331 µg in one serving: 276% of the 120 µg a day men need, 368% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A lot
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
79.4 mg in one serving: 88% of the 90 mg a day men need, 106% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A lot
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
205 µg in one serving: 23% of the 900 µg a day men need, 29% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.29 mg in one serving: 22% of the 1.3 mg a day men need, 26% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A lot
Calcium
Builds your bones and teeth.
Learn more
216 mg in one serving: 22% of the 1,000 mg a day.
Measured on kale, cooked: studies found about 41% of its calcium gets in. Why this page doesn’t count that figure is in The numbers.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A lot
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
321 mg in one serving: 20% of the 1,600 mg a day men need, 29% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
16 more nutrients below “a lot”
- Some
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
52.7 µg in one serving: 13% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.12 mg in one serving: 9% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
1.5 mg in one serving: 9% of the 16 mg a day men need, 11% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
3.48 g in one serving: 9% of the 38 g a day men need, 14% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
296 mg in one serving: 9% of the 3,400 mg a day men need, 11% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.1 mg in one serving: 8% of the 1.2 mg a day men need, 9% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
1.36 mg in one serving: 17% of the 8 mg a day men need, 8% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
28.1 mg in one serving: 7% of the 400 mg a day men need, 9% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
2.48 g in one serving: 4% of the 56 g a day men need, 5% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.56 mg in one serving: 4% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.33 mg in one serving: 3% of the 11 mg a day men need, 4% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.77 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
0.43 mg in one serving: under 1% of the 550 mg a day men need, under 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Cadmium
Nothing to watchYou’d need about 1.4 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 5.39 µg (85 g × 56.35 µg/kg)
How we got this
A serving a day adds 30% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 92% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 2,800 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 810 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 30% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Checked for nickel, aluminum and lead: fine at normal amounts.
Nickel
Nothing to watchYou’d need about 48 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 13.9 µg (85 g × 0.1805 µg/g)
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 5,600 g a day would reach the limit.
Why this rating: Eating it daily comes to 85 g a day, which stays within the 4,100 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake for nickel is 13 µg/kg body weight/day, 910 µg/day for 70 kg. The CFIA lower-bound mean for imported raw kale is 0.1638 µg/g (52 samples, 51 positive), so about 5,556 g a day, eaten alone, would reach it; an 85 g serving carries 13.9 µg, 1.5% of the limit.
EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi.org · grade B
Aluminum
Nothing to watchYou’d need about 10 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 982 µg (85 g × 11.2 µg/g)
How we got this
6,100 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2008 tolerable weekly intake for aluminium is 1 mg/kg body weight/week, 70,000 µg/week for 70 kg. The CFIA lower-bound mean for imported raw kale is 11.55 µg/g (52 samples, all positive), so about 6,061 g a week, eaten alone, would reach it, and 1,308 g at the highest sample (53.5 µg/g). A daily 85 g serving is 595 g a week: 6,872 µg, 9.8% of the limit.
Lead
Nothing to watchYou’d need about 23 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 4.4% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 1.55 µg (85 g × 20.14 µg/kg)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level of lead is set. The CFIA lower-bound mean for imported raw kale is 18.22 µg/kg (52 samples, 19.2% non-detects; maximum 167.2 µg/kg), so an 85 g serving carries 1.55 µg, 4.1–11.4% of an average adult's daily lead intake (13.6 to 37.5 µg/day). That is far from doubling it. FDA's cooked-kale figure (1.8 µg/kg) is about a tenth of this raw figure; the two are different programmes and forms.
For some people
Measured, not rated: 8.5 mg oxalate (85 g × 10 mg/100 g)
Learn more
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
How we got this
Not rated: oxalate matters to people who form oxalate stones, so it is person-specific. Raw kale is listed at 10 mg per 100 g (8.5 mg in an 85 g serving; boiled 5), in the low-oxalate class under 25 mg a serving. Sources disagree: a Korean HPLC survey found none, while a search result citing USDA suggests about 18–39 mg per 100 g (column mapping unverified).
Oxalosis and Hyperoxaluria Foundation. Oxalate list (022724), 2024 · grade B
With warfarin: keep vitamin K intake consistent (label), not avoid
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 331 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
0.8 g of sugar in a 85 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Shown as context, not rated: EFSA's 2017 acceptable daily intake for nitrate is 3.7 mg/kg body weight/day, 259 mg/day for 70 kg. Raw curly kale averages 537 mg/kg (169 European samples, below-detection values counted at the detection limit; median 267, P95 1,846), so about 482 g a day, eaten alone, would reach it, and one serving is 17.6% of the limit (60.6% at the P95 value).
Context only (legal limits are never scored); 144 of 185 screened samples (78%) carried at least one residue (domestic 19 of 30, imports 125 of 155), none above the Canadian maximum residue limit.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin C
Red pepper, raw109 mg in 85 g (this food: 79.4 mg) · but less vitamin K1
More vitamin A
Carrots, raw710 µg in 85 g (this food: 205 µg) · but less vitamin K1 and vitamin C
Turnip greens, cooked324 µg in 85 g (this food: 205 µg) · but less vitamin C
Amounts as listed, not adjusted for how much gets in.
For vitamin K1: Mustard greens, cooked would lead, in the same 85 g, but is left out (not tested for contaminants yet).
Spinach, cooked would lead this list, but it’s left out (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Asparagus, cooked- 19 kcal in 85 g (this food: 30)
- More folate (127 µg vs 52.7 µg)
- Less vitamin K1 (43 µg vs 331 µg)
- Less vitamin C (6.55 mg vs 79.4 mg)
1 food out of the 23 other vegetables we’ve checked and could compare gives clearly more nutrients, protein and fibre per calorie.
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among vegetables, these help most.
Green peas, cooked5.2 g protein · 78 kcal per 100 g
1 food out of the 23 other vegetables we’ve checked and could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Mustard greens, cooked (not tested for contaminants yet).
Left out: Spinach, cooked (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Left out: Edamame, cooked (not tested for contaminants yet).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Kale, raw
How the serving was set: 85 g (Health Canada V.1, vegetables without sauce)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.378 g | 0.32 g | 1.08 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Calcium | 254 mg | 215.9 mg | 725.71 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| 254 mg | 215.9 mg | 725.71 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2395 | C | |
| Carbohydrate | 4.42 g | 3.76 g | 12.63 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Choline | 0.5 mg | 0.43 mg | 1.43 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Energy | 35 kcal | 29.75 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Fat | 1.49 g | 1.27 g | 4.26 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Fatty acids, total saturated | 0.178 g | 0.15 g | 0.51 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Fibre | 4.1 g | 3.48 g | 11.71 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Folate | 62 µg | 52.7 µg | 177.14 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Iron | 1.6 mg | 1.36 mg | 4.57 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Magnesium | 33 mg | 28.05 mg | 94.29 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Niacin (B3, niacin equivalents) | 1.763 mg | 1.5 mg | 5.04 mg | listed used | Canadian Nutrient File 2026 #2395 | C |
| Phosphorus | 55 mg | 46.75 mg | 157.14 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Potassium | 348 mg | 295.8 mg | 994.29 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Protein | 2.92 g | 2.48 g | 8.34 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Riboflavin (B2) | 0.347 mg | 0.29 mg | 0.99 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Selenium | 0.9 µg | 0.77 µg | 2.57 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Sodium | 53 mg | 45.05 mg | 151.43 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Sugars | 0.99 g | 0.84 g | 2.83 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Thiamin (B1) | 0.113 mg | 0.1 mg | 0.32 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin A | 241 µg | 204.85 µg | 688.57 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin B6 | 0.147 mg | 0.12 mg | 0.42 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin C | 93.4 mg | 79.39 mg | 266.86 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin E | 0.66 mg | 0.56 mg | 1.89 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin K1 | 389.6 µg | 331.16 µg | 1,113.14 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Water | 89.63 g | 76.19 g | 256.09 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Zinc | 0.39 mg | 0.33 mg | 1.11 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 2,873 µg | 2,442.05 µg | 8,208.57 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Copper | 0.053 mg | 0.05 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Ash | 1.54 g | 1.31 g | 4.4 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Sucrose | 0.18 g | 0.15 g | 0.51 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Glucose | 0.4 g | 0.34 g | 1.14 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Fructose | 0.41 g | 0.35 g | 1.17 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Energy | 148 kj | 125.8 kj | 422.86 kj | listed used | US food database (USDA SR Legacy) #168421 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin A, IU | 4,812 iu | 4,090.2 iu | 13,748.57 iu | listed used | US food database (USDA SR Legacy) #168421 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #168421 | C |
| Cryptoxanthin, beta | 27 µg | 22.95 µg | 77.14 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tocopherol, gamma | 0.14 mg | 0.12 mg | 0.4 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Folate, food | 62 µg | 52.7 µg | 177.14 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Folate, DFE | 62 µg | 52.7 µg | 177.14 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Betaine | 0.3 mg | 0.26 mg | 0.86 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tryptophan | 0.035 g | 0.03 g | 0.1 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Threonine | 0.131 g | 0.11 g | 0.37 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Isoleucine | 0.175 g | 0.15 g | 0.5 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Leucine | 0.205 g | 0.17 g | 0.59 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Lysine | 0.175 g | 0.15 g | 0.5 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Methionine | 0.029 g | 0.02 g | 0.08 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Cystine | 0.038 g | 0.03 g | 0.11 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Phenylalanine | 0.15 g | 0.13 g | 0.43 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Tyrosine | 0.103 g | 0.09 g | 0.29 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Valine | 0.159 g | 0.14 g | 0.45 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Arginine | 0.163 g | 0.14 g | 0.47 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Histidine | 0.172 g | 0.15 g | 0.49 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Alanine | 0.147 g | 0.12 g | 0.42 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Aspartic acid | 0.262 g | 0.22 g | 0.75 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Glutamic acid | 0.331 g | 0.28 g | 0.95 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Glycine | 0.141 g | 0.12 g | 0.4 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Proline | 0.174 g | 0.15 g | 0.5 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Serine | 0.123 g | 0.1 g | 0.35 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| SFA 12:0 | 0.006 g | 0.01 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| SFA 14:0 | 0.006 g | 0.01 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| SFA 16:0 | 0.158 g | 0.13 g | 0.45 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| SFA 18:0 | 0.006 g | 0.01 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| MUFA 18:1 | 0.104 g | 0.09 g | 0.3 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| PUFA 18:2 | 0.291 g | 0.25 g | 0.83 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| PUFA 18:3 | 0.378 g | 0.32 g | 1.08 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| PUFA 20:4 | 0.003 g | 0 g | 0.01 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Fatty acids, total monounsaturated | 0.104 g | 0.09 g | 0.3 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Fatty acids, total polyunsaturated | 0.673 g | 0.57 g | 1.92 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168421 | C |
| Lutein + zeaxanthin | 6,261 µg | 5,321.85 µg | 17,888.57 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Manganese | 0.92 mg | 0.78 mg | 2.63 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Niacin (B3, preformed) | 1.18 mg | 1 mg | 3.37 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Pantothenic acid (B5) | 0.37 mg | 0.31 mg | 1.06 mg | listed used | US food database (USDA SR Legacy) #168421 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168421 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's 2008 tolerable weekly intake for aluminium is 1 mg/kg body weight/week, 70,000 µg/week for 70 kg. The CFIA lower-bound mean for imported raw kale is 11.55 µg/g (52 samples, all positive), so about 6,061 g a week, eaten alone, would reach it, and 1,308 g at the highest sample (53.5 µg/g). A daily 85 g serving is 595 g a week: 6,872 µg, 9.8% of the limit. · CFIA chemical residue monitoring (2016–2023) · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 30% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · CFIA chemical residue monitoring (2016–2023) · B
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level of lead is set. The CFIA lower-bound mean for imported raw kale is 18.22 µg/kg (52 samples, 19.2% non-detects; maximum 167.2 µg/kg), so an 85 g serving carries 1.55 µg, 4.1–11.4% of an average adult's daily lead intake (13.6 to 37.5 µg/day). That is far from doubling it. FDA's cooked-kale figure (1.8 µg/kg) is about a tenth of this raw figure; the two are different programmes and forms. · CFIA chemical residue monitoring (2016–2023) · B
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake for nickel is 13 µg/kg body weight/day, 910 µg/day for 70 kg. The CFIA lower-bound mean for imported raw kale is 0.1638 µg/g (52 samples, 51 positive), so about 5,556 g a day, eaten alone, would reach it; an 85 g serving carries 13.9 µg, 1.5% of the limit. · EFSA 2020 · B
- Nitrate · Context · Shown as context, not rated: EFSA's 2017 acceptable daily intake for nitrate is 3.7 mg/kg body weight/day, 259 mg/day for 70 kg. Raw curly kale averages 537 mg/kg (169 European samples, below-detection values counted at the detection limit; median 267, P95 1,846), so about 482 g a day, eaten alone, would reach it, and one serving is 17.6% of the limit (60.6% at the P95 value). · EFSA 2008 · A
- Oxalate for kidney-stone formers · Not rated yet · Not rated: oxalate matters to people who form oxalate stones, so it is person-specific. Raw kale is listed at 10 mg per 100 g (8.5 mg in an 85 g serving; boiled 5), in the low-oxalate class under 25 mg a serving. Sources disagree: a Korean HPLC survey found none, while a search result citing USDA suggests about 18–39 mg per 100 g (column mapping unverified). · Oxalosis and Hyperoxaluria Foundation 2024 · B
- Pesticide residues · Context · Context only (legal limits are never scored); 144 of 185 screened samples (78%) carried at least one residue (domestic 19 of 30, imports 125 of 155), none above the Canadian maximum residue limit. · CFIA chemical residue monitoring (2016–2023) · A
- Vitamin K and warfarin · Worth knowing · With warfarin: keep vitamin K intake consistent (label), not avoid · Warfarin product label · A
Sources
- CFIA, National Chemical Residue Monitoring Program, Annex B results summaries 2016-17 to 2022-23, Table B-1 domestic and B-2 imported (open.canada.ca datasets 95a14ca0, c87af563, a2ea8989, 9e5211c8, a5cb7c3c, 6567ac46, cf149850); positives-only means, no detection limits stated; pooled by us
cfia-ncrmp-annex-b-2016-2023· dataset · Government of Canada terms (Crown copyright) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA CONTAM Panel (2008) Nitrate in vegetables. EFSA Journal 689 · doi:10.2903/j.efsa.2008.689
efsa-2008-nitrate· full text read · EFSA Journal: CC BY-ND 4.0 - EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi:10.2903/j.efsa.2020.6268 · doi.org
efsa-2020-nickel· full text read · CC BY (EFSA Journal) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Oxalosis and Hyperoxaluria Foundation. Oxalate list (022724), 2024
ohf-oxalate-list-2024· full text read · copyright OHF - Warfarin product monograph / label: keep vitamin K intake consistent
warfarin-label· page · Product label (manufacturer copyright)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.