FiberUp
How much fiber is in kale?
Kale has 1.3 g of fiber per 1 cup chopped (67 g). That is 5% of the daily value and a low amount for a vegetable.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About kale and fiber
Raw kale is mostly water and air by volume, so a chopped cup is only 1.3 grams of fiber. Massaged or cooked kale packs down and a cooked cup is closer to 4 grams.
How kale compares to other vegetables
Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Tomato | 1 medium | 1.5 g | 1.2 g | 5% |
| Celery | 2 stalks | 1.3 g | 1.6 g | 5% |
| Iceberg Lettuce | 2 cups shredded | 1.3 g | 1.2 g | 5% |
| Nori (Dried Seaweed) | 5 sheets | 1.3 g | 10 g | 5% |
| Raw Spinach | 2 cups | 1.3 g | 2.2 g | 5% |
| Kale | 1 cup chopped | 1.3 g | 1.9 g | 5% |
| Kimchi | 1/2 cup | 1.2 g | 1.6 g | 4% |
Servings to reach a daily goal
servings of kale to reach 25 g, the adequate intake for adult women
servings of kale to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for kale
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Kale, raw | 4.1 g | – | – |
| Kale, cooked, boiled, drained, without salt | 4 g | – | – |
| Kale, frozen, unprepared | 2 g | – | – |
| Kale, frozen, cooked, boiled, drained, without salt | 2.3 g | – | – |
| Kale, cooked, boiled, drained, with salt | 2.3 g | – | – |
| Kale, frozen, cooked, boiled, drained, with salt | 2.3 g | – | – |
| Kale, NS as to form, cooked | 4.3 g | – | – |
| Kale, fresh, cooked, fat added | 4.3 g | – | – |
Frequently asked questions
How much fiber is in kale?
Is kale high in fiber?
Is the fiber in kale soluble or insoluble?
How many servings of kale would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.