How much fiber is in kale?
Kale has 0.9 grams of fiber in 1 cup, raw (21 grams), according to USDA FoodData Central. That is 3% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, kale has 4.1 grams of fiber.
0.9gof fiber in 1 cup, raw
4% of a 25 gram day
Fiber in kale by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 cup | 21g | 0.9g |
| 100 grams | 100g | 4.1g |
How kale compares with other vegetables
Kale ranks 10 of 13 vegetables in this library, by fiber in one serving.
Each bar is one serving: carrot, 1 medium carrot; tomato, 1 medium tomato; kale, 1 cup, raw; spinach, 1 cup, raw; celery, 1 medium stalk.
Higher than spinach by weight
Kale has 4.1 grams of fiber per 100 grams, against 2.2 for spinach. A loose cup of raw kale weighs only 21 grams, which is why one cup shows 0.9.
Build a salad that counts
Three cups of kale with half a cup of chickpeas and half an avocado is 13.6 grams of fiber.
More fiber alongside kale
- Chickpeas: 12.5 grams in 1 cup, cooked
- Quinoa: 5.2 grams in 1 cup, cooked
- Lentils: 15.6 grams in 1 cup, cooked
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in kale
- How much fiber is in kale?
- Kale has 0.9 grams of fiber in 1 cup, raw, which weighs 21 grams. The number comes from USDA FoodData Central.
- Is kale high in fiber?
- One serving, 1 cup, raw, has 0.9 grams. That is 3% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Kale ranks 10 of 13 vegetables in this library by fiber per serving.
- How much fiber is in 100 grams of kale?
- 4.1 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, weighs 21 grams and has 0.9 grams of fiber.
- How many cups of kale would it take to reach 25 grams of fiber?
- About 27.8, at 0.9 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Kale, raw, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.