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kale

Kale, raw

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Nutrition Facts
Portion Size21 g
Amount Per Portion7.4
Calories
% Daily Value *
Total Fat 0.3g 0 %
Sodium 11mg 0 %
Total Carbohydrate 0.9g 0 %
   Dietary Fiber 0.9g 3 %
   Sugar 0.2g
Protein 0.6g 1 %
Vitamin D 0.00mcg 0 %
Calcium 53.34mg 4 %
Iron 0.34mg 2 %
Potassium 73mg 2 %
* 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.
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Kale, raw, calories by source


Kale, raw, percentiles

Kale, raw nutrition facts and analysis per serving

Vitamins
NutrientAmount DV
Vitamin A, RAE 50.61 mcg6 %
  Carotene, alpha 0.00 mcg
  Carotene, beta 603.33 mcg
  Cryptoxanthin, beta 5.67 mcg
  Lutein + zeaxanthin 1314.81 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.024 mg2 %
Riboflavin [Vitamin B2]0.073 mg6 %
Niacin [Vitamin B3]0.248 mg2 %
Pantothenic acid [Vitamin B5]0.078 mg2 %
Vitamin B6 0.031 mg2 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]13.02 mcg3 %
  Folate, food 13.02 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]19.6 mg22 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 0.14 mg1 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.14 mg
  Tocopherol, beta 0.00 mg
  Tocopherol, delta 0.00 mg
  Tocopherol, gamma 0.03 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K 81.8 mcg68 %
  Vitamin K (Dihydrophylloquinone) 0.00 mcg
  Vitamin K (Menaquinone-4) 0.00 mcg
Betaine 0.1 mg
Choline 0.1 mg

Minerals
NutrientAmount DV
Calcium, Ca 53.34 mg4 %
Copper, Cu 0.011 mg1 %
Iron, Fe 0.34 mg2 %
Magnesium, Mg 6.93 mg2 %
Manganese, Mn 0.193 mg8 %
Phosphorus, P 11.55 mg2 %
Potassium, K 73.08 mg2 %
Selenium, Se 0.2 mcg0 %
Sodium, Na 11.13 mg0 %
Zinc, Zn 0.08 mg1 %

Proteins and Aminoacids
Kale, raw, amino acids
NutrientAmount DV
Protein 0.61 g1 %
  Alanine 0.031 g
  Arginine 0.034 g
  Aspartic acid 0.055 g
  Cystine 0.008 g
  Glutamic acid 0.070 g
  Glycine 0.030 g
  Histidine 0.036 g5 %
  Isoleucine 0.037 g3 %
  Leucine 0.043 g2 %
  Lysine 0.037 g2 %
  Methionine 0.006 g
  Phenylalanine 0.032 g
  Proline 0.037 g
  Serine 0.026 g
  Threonine 0.028 g3 %
  Tryptophan 0.007 g2 %
  Tyrosine 0.022 g
  Valine 0.033 g2 %
  Phenylalanine + Tyrosine 0.054 g3 %
  Methionine + Cysteine 0.006 g1 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 0.93 g0 %
  Fiber 0.9 g3 %
  Sugars 0.21 g
    Fructose 0.09 g
    Galactose 0.00 g
    Glucose 0.08 g
    Lactose 0.00 g
    Maltose 0.00 g
    Sucrose 0.04 g
  Net carbs 0.03 g

Fats and Fatty Acids
Kale, raw, fatty acids by type
NutrientAmount DV
Fat 0.31 g0 %
  Saturated fatty acids 0.037 g0 %
    Butanoic acid 0.000 g
    Decanoic acid 0.000 g
    Dodecanoic acid 0.001 g
    Hexadecanoic acid 0.033 g
    Hexanoic acid 0.000 g
    Octadecanoic acid 0.001 g
    Octanoic acid 0.000 g
    Tetradecanoic acid 0.001 g
  Monounsaturated fatty acids 0.022 g
    Docosenoic acid 0.000 g
    Eicosenoic acid 0.000 g
    Hexadecenoic acid 0.000 g
    Octadecenoic acid 0.022 g
  Polyunsaturated fatty acids 0.141 g
    Docosahexaenoic n-3 acid (DHA) 0.00 g
    Docosapentaenoic n-3 acid (DPA) 0.00 g
    Eicosapentaenoic n-3 acid (EPA) 0.00 g
    Eicosatetraenoic acid 0.001 g
    Octadecadienoic acid 0.061 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.079 g
  Fatty acids, total trans 0.000 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 0.32 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 18.82 g

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Kale, raw contains 7.4 calories per 21 g serving. One serving contains 0.3 g of fat, 0.6 g of protein and 0.9 g of carbohydrate. The latter is 0.2 g sugar and 0.9 g of dietary fiber, the rest is complex carbohydrate. Kale, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. 21 g of Kale, raw contains IU vitamin A, 19.6 mg of vitamin C and 0.00 mcg of vitamin D as well as 0.34 mg of iron, 53.34 mg of calcium and 73 mg of potassium. Kale, raw belong to 'Vegetables and Vegetable Products' food category.
Food properties
SourceUSDA Standard reference
CategoryVegetables and Vegetable Products
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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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