Fiber in Kale
4.7g
of fiber per cup of cooked kale
4.0g per 100g
16% of daily 30g goal
30g
✓
Good source of fiber
Is that a lot?
76%
More fiber per serving than 76% of all foods
#80
out of 536 vegetables and vegetable products
6.4
cup of cooked kales to hit 30g
Kale isn't a primary fiber source on its own — but it adds up when combined with high-fiber foods.
Soluble vs Insoluble Fiber
1.1g
2.9g
Soluble 1.1g — feeds gut bacteria, helps lower cholesterol
Insoluble 2.9g — aids digestion, adds bulk
Nutrition per 100g
36
Calories
2.9g
Protein
5.3g
Carbs
1.2g
Fat
Pair it with
Combine kale with these foods to hit your daily 30g fiber goal:
Total: 29.5g
98% of daily goal