kale

Kale, raw

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Nutrition Facts
Serving Size100 g
Amount Per Serving35
Calories
% Daily Value *
Total Fat 1.5g 2 %
Sodium 53mg 2 %
Total Carbohydrate 4.4g 2 %
   Dietary Fiber 4.1g 15 %
Protein 2.9g 6 %
Vitamin D mcg N/A
Calcium 254.00mg 20 %
Iron 1.60mg 9 %
Potassium 348mg 7 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Kale, raw, calories by source


Kale, raw, percentiles

Kale, raw nutrition facts and analysis per serving

Vitamins
NutrientAmount DV
Niacin1.180 mg7 %
Pantothenic acid0.370 mg7 %
Riboflavin0.347 mg27 %
Thiamin0.113 mg9 %
    Vitamin A, RAE241.00 mcg
    Carotene, alpha0.00 mcg
    Carotene, beta2870.00 mcg
    Cryptoxanthin, beta27.00 mcg
    Lutein + zeaxanthin6260.00 mcg
    Lycopene0.00 mcg
Vitamin B60.147 mg11 %
Vitamin C93.4 mg104 %
Vitamin E (alpha-tocopherol)0.66 mg3 %
    Tocopherol, alpha0.66 mg
    Tocopherol, beta0.00 mg
    Tocopherol, delta0.00 mg
    Tocopherol, gamma0.14 mg
    Tocotrienol, alpha0.00 mg
    Tocotrienol, beta0.00 mg
    Tocotrienol, delta0.00 mg
    Tocotrienol, gamma0.00 mg
Vitamin K390.0 mcg325 %
    Vitamin K (Dihydrophylloquinone)0.00 mcg

Minerals
NutrientAmount DV
Calcium, Ca254.00 mg20 %
Copper, Cu0.053 mg6 %
Iron, Fe1.60 mg9 %
Magnesium, Mg32.70 mg8 %
Manganese, Mn0.920 mg40 %
Phosphorus, P55.00 mg8 %
Potassium, K348.00 mg7 %
Sodium, Na53.00 mg2 %
Zinc, Zn0.39 mg4 %

Proteins and Aminoacids
NutrientAmount DV
Protein2.92 g6 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate4.42 g2 %
Fiber4.1 g15 %
  Fructose0.40 g
  Galactose0.00 g
  Glucose (dextrose)0.40 g
  Lactose0.00 g
  Maltose0.00 g
  Sucrose0.00 g

Fats and Fatty Acids
NutrientAmount DV
Fat1.49 g2 %

Other
NutrientAmount DV
Ash1.54 g
Folate62.00 mcg
Nitrogen0.47 g
Vitamin K (Menaquinone-4)0.00 mcg
Water89.60 g

Kale, raw contains 35 calories per 100 g serving. One serving contains 1.5 g of fat, 2.9 g of protein and 4.4 g of carbohydrate. The latter is g sugar and 4.1 g of dietary fiber, the rest is complex carbohydrate. Kale, raw contains g of saturated fat and mg of cholesterol per serving. 100 g of Kale, raw contains IU vitamin A, 93.4 mg of vitamin C and mcg of vitamin D as well as 1.60 mg of iron, 254.00 mg of calcium and 348 mg of potassium.
Food properties
SourceFoundation foods
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Nutrition facts for Kale, raw, recommended daily values and analysis. Daily values are based on 2000 calorie diet and 155 lbs body weight (change). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website developement and operations. Data from USDA National Nutrient Database.
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