Welcome to the potassium content in 9 different types of kale, ranging from 491 to 228 mg per 100g. The basic value from the general description of kale is Kale, raw which in 100g contains 491 mg of potassium. As a source of potassium, this corresponds to 10 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Sodium is 38 mg (2% RDA), the amount of Calories is 49 kcal (2% RDA), the amount of Protein is 4.28 g (9% RDA), the amount of Fat is 0.93 g (1% RDA) and the amount of Carbohydrate is 8.75 g (7% RDA).

For the food Kale, raw the typical serving size is 1 cup, chopped (or 67 g) which contains 328.97 mg of Potassium. The precentage of the recommended daily value for this serving is 7 %. For this serving the Sodium content is 25.46 mg, the Calories content is 32.83 kcal, the Protein content is 2.87 g, the Fat content is 0.62 g and the Carbohydrate content is 5.86 g.

This list of 9 types of kale, is brought to you by www.dietandfitnesstoday.com and ranges from Kale, raw through to Kale, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional potassium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much potassium in kale.

Potassium Levels

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

The level of potassium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of potassium from the 3 frozen items is in Kale, frozen, unprepared where the potassium content is 333 mg per 100g. The total food items which are raw is 2 items. The highest amount of potassium from the 2 raw items is in Kale, raw where the content is 491 mg per 100g. The number of food items which are cooked are 6 items. The highest amount of potassium from the 6 cooked items is in Kale, frozen, cooked, boiled, drained, without salt where the amount is 321 mg per 100g. Comparing raw and cooked kale shows that cooking can change the levels of potassium by 170 mg in a 100g serving.

The list below gives the total potassium content in the 9 items from the general description 'kale' each of which show the potassium amount as well as Sodium, Calories, Protein, Fat and Carbohydrate. The top 9 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

kale potassium per 100g

Average Content for kale

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of kale, based on the list below of 9 different items under the general description of kale, is 324.44 mg of potassium. This average value corresponds to 6.9 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Sodium is 110.78 mg, the average amount of Calories is 32.33 kcal, the average amount of Protein is 2.56 g, the average amount of Fat is 0.51 g and the average amount of Carbohydrate is 6.10 g.

Median Amount

The median value of Potassium is found in Kale, frozen, cooked, boiled, drained, with salt which in 100g contains 321 mg of Potassium. This corresponds to 7 % of the recommended daily allowance. For this serving the amount of Sodium is 251 mg, the amount of Calories is 30 kcal, the amount of Protein is 2.84 g, the amount of Fat is 0.49 g and the amount of Carbohydrate is 5.23 g.

Highest potassium Content per 100g

Using the list below for the 9 different kale nutrition entries in our database, the highest amount of potassium is found in Kale, raw which contains 491 mg of potassium per 100g. The associated percentage of RDA is 10 %. For this 100g serving the Sodium content is 38 mg, the Calories content is 49 kcal, the Protein content is 4.28 g, the Fat content is 0.93 g, the Carbohydrate content is 8.75 g.

The lowest amount of potassium is in Kale, cooked, boiled, drained, with salt which in 100g contains 228 mg of potassium. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Sodium is 259 mg, the amount of Calories is 28 kcal, the amount of Protein is 1.9 g, the amount of Fat is 0.4 g, the amount of Carbohydrate is 5.63 g.

The difference between the highest and lowest values gives a potassium range of 263 mg per 100g. The range for the other nutrients are as follows; 221 mg for Sodium, 21 kcal for Calories, 2.38 g for Protein, 0.53 g for Fat, 3.12 g for Carbohydrate.

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Kale, raw contains 491 mg of potassium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the potassium nutritional content.

The food with the highest potassium content per typical serving is Kale, frozen, unprepared which contains 945.72 mg in 1 package (10 oz) (or 284 g). The precentage of the recommended daily value for this serving is 20 %. For this serving the Sodium content is 42.6 mg, the Calories content is 79.52 kcal, the Protein content is 7.55 g, the Fat content is 1.31 g and the Carbohydrate content is 13.92 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing potassium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high content of potassium in foods.


Kale List, potassium Content per 100g

1. Kale, raw - Potassium
  Potassium (%RDA)Sodium (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  491 mg (10%)38 mg (2%)49 kcal (2%)8.75 g (7%)0.93 g (1%)4.28 g (9%)
  Typical Serving size of 1 cup and chopped (or 67g):
   328.97 mg (7%) 25.46 mg (2%) 32.83 kcal (2%) 5.86 g (5%) 0.62 g (1%) 2.87 g (6%)
2. Kale, scotch, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  450 mg (10%)70 mg (4%)42 kcal (2%)8.32 g (6%)0.6 g (1%)2.8 g (6%)
  Typical Serving size of 1 cup and chopped (or 67g):
   301.5 mg (6%) 46.9 mg (3%) 28.14 kcal (1%) 5.57 g (4%) 0.4 g (1%) 1.88 g (4%)
3. Kale, frozen, unprepared - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  333 mg (7%)15 mg (1%)28 kcal (1%)4.9 g (4%)0.46 g (1%)2.66 g (5%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   945.72 mg (20%) 42.6 mg (3%) 79.52 kcal (4%) 13.92 g (11%) 1.31 g (2%) 7.55 g (15%)
  Other serving sizes .333 package (10 oz) (or 94g):
  313.02 mg (7%) 14.1 mg (1%) 26.32 kcal (1%) 4.61 g (4%) 0.43 g (1%) 2.5 g (5%)
4. Kale, frozen, cooked, boiled, drained, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  321 mg (7%)15 mg (1%)30 kcal (2%)5.23 g (4%)0.49 g (1%)2.84 g (6%)
  Typical Serving size of 1 cup and chopped (or 130g):
   417.3 mg (9%) 19.5 mg (1%) 39 kcal (2%) 6.8 g (5%) 0.64 g (1%) 3.69 g (7%)
  Other serving sizes .5 cup and chopped or diced (or 65g):
  208.65 mg (4%) 9.75 mg (1%) 19.5 kcal (1%) 3.4 g (3%) 0.32 g (0%) 1.85 g (4%)
5. Kale, frozen, cooked, boiled, drained, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  321 mg (7%)251 mg (16%)30 kcal (2%)5.23 g (4%)0.49 g (1%)2.84 g (6%)
  Typical Serving size of 1 cup and chopped (or 130g):
   417.3 mg (9%) 326.3 mg (20%) 39 kcal (2%) 6.8 g (5%) 0.64 g (1%) 3.69 g (7%)
6. Kale, scotch, cooked, boiled, drained, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  274 mg (6%)45 mg (3%)28 kcal (1%)5.63 g (4%)0.41 g (1%)1.9 g (4%)
  Typical Serving size of 1 cup and chopped (or 130g):
   356.2 mg (8%) 58.5 mg (4%) 36.4 kcal (2%) 7.32 g (6%) 0.53 g (1%) 2.47 g (5%)
7. Kale, scotch, cooked, boiled, drained, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  274 mg (6%)281 mg (18%)28 kcal (1%)5.62 g (4%)0.41 g (1%)1.9 g (4%)
  Typical Serving size of 1 cup and chopped (or 130g):
   356.2 mg (8%) 365.3 mg (23%) 36.4 kcal (2%) 7.31 g (6%) 0.53 g (1%) 2.47 g (5%)
8. Kale, cooked, boiled, drained, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  228 mg (5%)23 mg (1%)28 kcal (1%)5.63 g (4%)0.4 g (1%)1.9 g (4%)
  Typical Serving size of 1 cup and chopped (or 130g):
   296.4 mg (6%) 29.9 mg (2%) 36.4 kcal (2%) 7.32 g (6%) 0.52 g (1%) 2.47 g (5%)