Kale, raw

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Nutrition Facts
Serving Size100 g
Amount Per Serving35
% Daily Value *
Total Fat 1.5g 2 %
   Saturated Fat 0.2g 1 %
Sodium 53mg 2 %
Total Carbohydrate 4.4g 2 %
   Dietary Fiber 4.1g 15 %
   Sugar 1g
Protein 2.9g 6 %
Vitamin D 0.00mcg 0 %
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
Product  Kale, raw
Food Category  Vegetables and Vegetable Products

Kale, raw nutrition facts and analysis per serving

NutrientAmount DV
Betaine0.3 mg
Choline0.5 mg
    Folate62.00 mcg
    Folic acid0.00 mcg
Niacin1.180 mg7 %
Pantothenic acid0.370 mg7 %
Riboflavin0.347 mg27 %
Thiamin0.113 mg9 %
Vitamin A4812.00 IU96 %
    Vitamin A, RAE241.00 mcg
    Carotene, alpha0.00 mcg
    Carotene, beta2873.00 mcg
    Cryptoxanthin, beta27.00 mcg
    Lutein + zeaxanthin6261.00 mcg
    Lycopene0.00 mcg
Vitamin B120.00 mcg0 %
    Vitamin B12, added0.00 mcg
Vitamin B60.147 mg11 %
Vitamin C93.4 mg104 %
Vitamin D0.00 mcg0 %
Vitamin E0.66 mg3 %
    Vitamin E, added0.00 mg
    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 K389.6 mcg325 %

NutrientAmount DV
Calcium, Ca254.00 mg20 %
Copper, Cu0.053 mg6 %
Iron, Fe1.60 mg9 %
Magnesium, Mg33.00 mg8 %
Manganese, Mn0.920 mg40 %
Phosphorus, P55.00 mg8 %
Potassium, K348.00 mg7 %
Selenium, Se0.9 mcg2 %
Sodium, Na53.00 mg2 %
Zinc, Zn0.39 mg4 %

Proteins and Aminoacids
NutrientAmount DV
Protein2.92 g6 %
  Alanine0.147 g
  Arginine0.163 g
  Aspartic acid0.262 g
  Cystine0.038 g
  Glutamic acid0.331 g
  Glycine0.141 g
  Histidine0.172 g
  Isoleucine0.175 g12 %
  Leucine0.205 g8 %
  Lysine0.175 g8 %
  Methionine0.029 g3 %
  Phenylalanine0.150 g9 %
  Proline0.174 g
  Serine0.123 g
  Threonine0.131 g12 %
  Tryptophan0.035 g12 %
  Tyrosine0.103 g6 %
  Valine0.159 g9 %

NutrientAmount DV
Carbohydrate4.42 g2 %
Fiber4.1 g15 %
Sugars0.99 g
  Fructose0.41 g
  Galactose0.00 g
  Glucose (dextrose)0.40 g
  Lactose0.00 g
  Maltose0.00 g
  Sucrose0.18 g

Fats and Fatty Acids

Kale, raw, fatty acids by type
NutrientAmount DV
Fat1.49 g2 %
  Saturated fatty acids0.178 g1 %
    Butanoic acid0.000 g
    Decanoic acid0.000 g
    Dodecanoic acid0.006 g
    Hexadecanoic acid0.158 g
    Hexanoic acid0.000 g
    Octadecanoic acid0.006 g
    Octanoic acid0.000 g
    Tetradecanoic acid0.006 g
  Monounsaturated fatty acids0.104 g
    Docosenoic acid0.000 g
    Eicosenoic acid0.000 g
    Hexadecenoic acid0.000 g
    Octadecenoic acid0.104 g
  Polyunsaturated fatty acids0.673 g
    Eicosatetraenoic acid0.003 g
    Octadecadienoic acid0.291 g
    Octadecatetraenoic acid0.000 g
    Octadecatrienoic acid0.378 g
  Fatty acids, total trans0.000 g

NutrientAmount DV
Cholesterol0.00 mg0 %

NutrientAmount DV
Alcohol, ethyl0.0 g
Ash1.54 g
Caffeine0.00 mg
Docosahexaenoic n-3 acid (DHA)0.00 g
Docosapentaenoic n-3 acid (DPA)0.00 g
Eicosapentaenoic n-3 acid (EPA)0.00 g
Theobromine0.00 mg
Vitamin D (D2 + D3), International Units0.00 IU
Vitamin K (Dihydrophylloquinone)0.00 mcg
Vitamin K (Menaquinone-4)0.00 mcg
Water89.63 g

Foods related to kale, raw

Kale, unprepared, frozen
Cabbage, raw
Broccoli, raw
Onions, raw
Pumpkin, raw
Taro, raw
Carrots, raw
Spinach, raw
Asparagus, raw
Cauliflower, raw
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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. Nutritional value of a cooked product is provided for the given weight of cooked food. Data from USDA National Nutrient Database for Standard Reference.
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