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kale

Kale, raw

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Nutrition Facts
Portion Size100 g
Amount Per Portion35
Calories
% 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.
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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 241.00 mcg27 %
  Carotene, alpha 0.00 mcg
  Carotene, beta 2873.00 mcg
  Cryptoxanthin, beta 27.00 mcg
  Lutein + zeaxanthin 6261.00 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.113 mg9 %
Riboflavin [Vitamin B2]0.347 mg27 %
Niacin [Vitamin B3]1.180 mg7 %
Pantothenic acid [Vitamin B5]0.370 mg7 %
Vitamin B6 0.147 mg11 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]62.00 mcg16 %
  Folate, food 62.00 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]93.4 mg104 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 0.66 mg3 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.66 mg
  Tocopherol, beta 0.00 mg
  Tocopherol, delta 0.00 mg
  Tocopherol, gamma 0.14 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K 389.6 mcg325 %
  Vitamin K (Dihydrophylloquinone) 0.00 mcg
  Vitamin K (Menaquinone-4) 0.00 mcg
Betaine 0.3 mg
Choline 0.5 mg

Minerals
NutrientAmount DV
Calcium, Ca 254.00 mg20 %
Copper, Cu 0.053 mg6 %
Iron, Fe 1.60 mg9 %
Magnesium, Mg 33.00 mg8 %
Manganese, Mn 0.920 mg40 %
Phosphorus, P 55.00 mg8 %
Potassium, K 348.00 mg7 %
Selenium, Se 0.9 mcg2 %
Sodium, Na 53.00 mg2 %
Zinc, Zn 0.39 mg4 %

Proteins and Aminoacids
Kale, raw, amino acids
NutrientAmount DV
Protein 2.92 g6 %
  Alanine 0.147 g
  Arginine 0.163 g
  Aspartic acid 0.262 g
  Cystine 0.038 g
  Glutamic acid 0.331 g
  Glycine 0.141 g
  Histidine 0.172 g25 %
  Isoleucine 0.175 g12 %
  Leucine 0.205 g8 %
  Lysine 0.175 g8 %
  Methionine 0.029 g
  Phenylalanine 0.150 g
  Proline 0.174 g
  Serine 0.123 g
  Threonine 0.131 g12 %
  Tryptophan 0.035 g12 %
  Tyrosine 0.103 g
  Valine 0.159 g9 %
  Phenylalanine + Tyrosine 0.253 g14 %
  Methionine + Cysteine 0.029 g3 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 4.42 g2 %
  Fiber 4.1 g15 %
  Sugars 0.99 g
    Fructose 0.41 g
    Galactose 0.00 g
    Glucose 0.40 g
    Lactose 0.00 g
    Maltose 0.00 g
    Sucrose 0.18 g
  Net carbs 0.32 g

Fats and Fatty Acids
Kale, raw, fatty acids by type
NutrientAmount DV
Fat 1.49 g2 %
  Saturated fatty acids 0.178 g1 %
    Butanoic acid 0.000 g
    Decanoic acid 0.000 g
    Dodecanoic acid 0.006 g
    Hexadecanoic acid 0.158 g
    Hexanoic acid 0.000 g
    Octadecanoic acid 0.006 g
    Octanoic acid 0.000 g
    Tetradecanoic acid 0.006 g
  Monounsaturated fatty acids 0.104 g
    Docosenoic acid 0.000 g
    Eicosenoic acid 0.000 g
    Hexadecenoic acid 0.000 g
    Octadecenoic acid 0.104 g
  Polyunsaturated fatty acids 0.673 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 0.003 g
    Octadecadienoic acid 0.291 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.378 g
  Fatty acids, total trans 0.000 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 1.54 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 89.63 g

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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 1 g sugar and 4.1 g of dietary fiber, the rest is complex carbohydrate. Kale, raw contains 0.2 g of saturated fat and 0 mg of cholesterol per serving. 100 g of Kale, raw contains IU vitamin A, 93.4 mg of vitamin C and 0.00 mcg of vitamin D as well as 1.60 mg of iron, 254.00 mg of calcium and 348 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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Kale, raw nutrition facts 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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