How much fiber is in kale, frozen, unprepared?

One 0.33 cup of Kale, frozen, unprepared has 1.3g of fiber, which is 4% of the recommended 30g daily intake. Per 100g, it contains 2.0g of fiber.

Is kale, frozen, unprepared high in fiber?

Kale, frozen, unprepared is a moderate source of fiber in vegetables and vegetable products, ranked #312 out of 536 foods in its category. Each serving provides 4% of your daily 30g fiber goal.

Does kale, frozen, unprepared have soluble or insoluble fiber?

Per 100g, kale, frozen, unprepared contains 0.5g of soluble fiber and 1.5g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

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Kale, frozen, unprepared

4% daily fiber

1.3g of fiber per 0.33 cup

Daily goal (30g ⓘ) 4%

Low fiber. You'd need 22.4 servings to reach 30g. Not a fiber food.

Fiber Breakdown per 100g

2.0g / 100g

0.5g soluble

1.5g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

1.3g

1 0.33 cup

Calories

28kcal

per 100g

Fiber / 100cal

7.1g

satiety metric

Category Rank

#312/ 536

Rank in Vegetables and Vegetable Products

Least fiber Most fiber

Kale, frozen, unprepared & Fiber

A 0.33 cup of kale, frozen, unprepared provides 1.3g of dietary fiber along with 28 calories per 100g. That's 7.1g of fiber per 100 calories — an efficient way to add fiber without excess calories.

The fiber splits into 0.5g soluble and 1.5g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 2.7g of protein per 100g, kale, frozen, unprepared also contributes to satiety alongside its fiber content.