How much fiber is in kale, raw?

One cup of Kale, raw has 0.9g of fiber, which is 3% of the recommended 30g daily intake. Per 100g, it contains 4.1g of fiber.

Is kale, raw high in fiber?

Kale, raw is a top-ranked high-fiber food in vegetables and vegetable products, ranked #72 out of 536 foods in its category. Each serving provides 3% of your daily 30g fiber goal.

Does kale, raw have soluble or insoluble fiber?

Per 100g, kale, raw contains 1.1g of soluble fiber and 3.0g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

Home / Vegetables and Vegetable Products / Kale, raw

Kale, raw

3% daily fiber

0.9g of fiber per cup

Daily goal (30g ⓘ) 3%

Low fiber. You'd need 34.9 cups to reach 30g. Not a fiber food.

Fiber Breakdown per 100g

4.1g / 100g

1.1g soluble

3.0g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

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

Per Serving

0.9g

1 cup

Calories

35kcal

per 100g

Fiber / 100cal

11.7g

satiety metric

Category Rank

#72/ 536

Top 13%

Rank in Vegetables and Vegetable Products Top 13%

Least fiber Most fiber

Kale, raw & Fiber

A cup of kale, raw provides 0.9g of dietary fiber along with 35 calories per 100g. That's 11.7g of fiber per 100 calories — an efficient way to add fiber without excess calories.

The fiber splits into 1.1g soluble and 3.0g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 2.9g of protein per 100g, kale, raw also contributes to satiety alongside its fiber content.