Vegetable

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.

1.3g

per 1 cup chopped

1.9g

per 100 g

daily value

#47of 60

vegetables

Soluble vs insoluble

Soluble 0.3g 23% Insoluble 1g 77%

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.

Counts toward plant diversityLow FODMAP at this serving

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%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

20×

servings of kale to reach 25 g, the adequate intake for adult women

30×

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?

1 cup chopped of kale, about 67 grams, contains 1.3 grams of dietary fiber. That is 1.9 grams of fiber per 100 grams and 5% of the 28 gram daily value.

Is kale high in fiber?

Not especially. Kale has 1.3 g per serving, which ranks 47 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in kale soluble or insoluble?

About 23% of the fiber in kale is soluble (0.3 g) and 77% is insoluble (1 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of kale would reach a daily fiber goal?

It would take about 20 servings to reach 25 g (the adequate intake for adult women) and 30 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

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.