FiberKit
How much fiber is in raw kale?
1.7 gfiber in 2 cups (42 g)
That’s 6% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 1.7 g
- Daily Value
- 6%
- Per 100 g
- 4.1 g
- In vegetables
- #44 of 73
Soluble and insoluble fiber
Soluble 0.2 g (13%)Insoluble 1.5 g (87%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit. Cooked 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 |
| 44 |  Kale, raw2 cups, raw | 2 cups, raw | 1.7 g | 6% |
Questions
How much fiber is in raw kale?
Raw kale has 1.7 g of fiber in 2 cups (42 g), 6% of the Daily Value. That’s 4.1 g of fiber per 100 g.
Is raw kale high in fiber?
Not especially. One serving gives 6% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in raw kale soluble or insoluble?
Both. A serving has 0.2 g of soluble and 1.5 g of insoluble fiber, so it’s 13% soluble.
How does raw kale compare with other vegetables?
It ranks #44 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 168421. Values are for the serving shown and vary with variety and cooking.