Vegetables
How much fiber is in kale (raw)?
2.4 g
of fiber in 1 cup, chopped of kale (raw) (67 g). That is a modest amount: 6% of a man’s daily target (38 g) and 10% of a woman’s (25 g).
How it compares
Kale, raw ranks #41 of 73 vegetables and #161 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Eggplant, cooked | 1 cup, cubes (99 g) | 2.5 g |
| Kale, cooked | 1 cup (118 g) | 2.4 g |
| Jerusalem artichoke | 1 cup, slices (150 g) | 2.4 g |
| Kale, raw | 1 cup, chopped (67 g) | 2.4 g |
| Broccoli, raw | 1 cup, chopped (91 g) | 2.4 g |
| Cabbage, raw | 1 cup, shredded (89 g) | 2.2 g |
| Rhubarb | 1 cup, diced (122 g) | 2.2 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 10.4 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in kale (raw)?
1 cup, chopped of kale (raw) (67 g) contains 2.4 g of dietary fiber, according to USDA data. 100 g contains 3.6 g.
Is kale high in fiber?
Low in fiber. One serving gives 9% of the 28 g Daily Value used on US food labels. It ranks #41 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11233: “Kale, raw”. Fiber, total dietary: 3.6 g per 100 g. Serving weight 67 g. How we calculate.