How Much Fiber in Kale?

Kale Fiber Facts

Kale is a nutrient-dense leafy green with 2.6g of fiber per cup. While not the highest-fiber vegetable, kale is packed with vitamins K, A, C, and minerals. It's extremely versatile — eat it raw in salads, baked as chips, or blended in smoothies.

💡 Tips for Getting More Fiber from Kale

• ✓Massage raw kale with olive oil to soften and improve flavor
• ✓Bake at 350°F for 10 minutes for crispy kale chips
• ✓Add to smoothies — you won't taste it behind fruit flavors

How Kale Fits Your Daily Goal

Based on 25g daily recommendation (adult female, 30 years)

One serving of kale provides 10% of your daily fiber. You would need about 9.6 servings to meet your full daily goal from kale alone.