FiberKit
How much fiber is in cooked kale?
4.7 gfiber in 1 cup (118 g)
That’s 17% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).
- Per serving
- 4.7 g
- Daily Value
- 17%
- Per 100 g
- 4 g
- In vegetables
- #8 of 73
Counts toward your 20 plants a week in FiberKit. Raw kale counts as the same plant.
Compared with other vegetables
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Acorn squash1 cup, cubes, baked | 1 cup, cubes, baked | 9 g | 32% | |
| 2 | Collard greens1 cup, chopped, cooked | 1 cup, chopped, cooked | 7.6 g | 27% | No split data |
| 3 |  Artichoke1 medium, cooked | 1 medium, cooked | 6.8 g | 24% | |
| 4 |  Butternut squash1 cup, cubes, baked | 1 cup, cubes, baked | 6.6 g | 24% | |
| 5 | Jicama1 cup, sliced, raw | 1 cup, sliced, raw | 5.9 g | 21% | No split data |
| 8 |  Kale, cooked1 cup, cooked | 1 cup, cooked | 4.7 g | 17% | No split data |
Questions
How much fiber is in cooked kale?
Cooked kale has 4.7 g of fiber in 1 cup (118 g), 17% of the Daily Value. That’s 4 g of fiber per 100 g.
Is cooked kale high in fiber?
It’s a good source. One serving gives 17% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.
How does cooked kale compare with other vegetables?
It ranks #8 of 73 vegetables in FiberKit by fiber per serving. Acorn squash leads with 9 g in 1 cup, cubes, baked.
Fiber: USDA FoodData Central, SR Legacy, FDC ID 169238. Values are for the serving shown and vary with variety and cooking.